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Baked Mullet Calories
Oven-baked mullet fish, rich in protein and omega-3 fatty acids, a healthy seafood choice.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Mullet (150 g) has 195 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 30.8 g of protein, 7.8 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Mullet Nutrition Facts
Selected: 1 piece (medium) · 150 g
195
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30.8g
· 62% DV
Fat
7.8g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 64% · Fat 36%
Baked Mullet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.8 g | 62% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked Mullet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 195 kcal |
| 1 piece (extra small) | 75 g | 98 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 100 g | 130 kcal |
| 1 serving (medium) | 200 g | 260 kcal |
| 1 piece (large) | 250 g | 325 kcal |
| 1 serving (large) | 300 g | 390 kcal |
| 2 piece (double) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Baked Mullet
How do you bake mullet?
To bake mullet, clean the fish, season it with salt and olive oil, and add lemon and sliced onion. Roast until the flesh turns opaque and separates easily with a fork; avoid overcooking, which can dry it out.
What does baked mullet taste like?
Baked mullet has a savory, mildly rich flavor and firm flesh. Its taste can be stronger or more earthy than that of mild white fish, so fresh fish, lemon, herbs, and careful cleaning make a noticeable difference.
How can you tell when baked mullet is done?
Baked mullet is done when its flesh is opaque and flakes apart easily near the backbone. If the center still looks translucent or clings tightly to the bones, cook it a little longer and check again.
Does mullet have a lot of bones?
Yes, mullet has a central backbone and smaller bones along the fillets. Ask for it to be filleted if you want easier serving, and carefully check each portion—especially when serving children.
How do you get rid of the muddy taste in mullet?
Thorough cleaning and freshness are the best ways to reduce mullet’s muddy taste. Remove the dark tissue inside the belly cavity, rinse and dry the fish, then bake it with lemon and aromatics; seasoning cannot make spoiled fish safe.
Can you bake mullet whole?
Yes, you can bake mullet whole after it has been scaled and gutted. Whole fish tends to stay moist, while fillets are easier to serve; make shallow cuts in a larger fish so it cooks more evenly.
What goes well with baked mullet?
Baked mullet pairs well with roasted potatoes, onions, and vegetables, or with a crisp salad and lemon. The fish has a distinctive flavor, so fresh herbs and simple sides complement it without overwhelming it.
Can you eat the skin of baked mullet?
Yes, baked mullet skin is edible once the scales have been removed and the fish is thoroughly cooked. Patting the skin dry before roasting helps it cook more pleasantly; leave it uneaten if it remains scaly or soft.
How long does cooked baked mullet keep in the fridge?
Store cooked baked mullet in a covered container in the refrigerator and eat it within three days. Refrigerate it promptly rather than leaving it at room temperature, and reheat only the portion you plan to eat.
Can you freeze baked mullet after cooking?
Yes, cooked baked mullet can be frozen in an airtight, freezer-safe container. Its texture may become softer after thawing, so freezing is best for leftovers you will use in a cooked dish rather than serve as-is.
Baked Mullet Vitamins & Minerals
Vitamins
B12
3.15µg · 131% DV
Vitamin D
9µg · 45% DV
B3
3.75mg · 23% DV
B6
0.38mg · 22% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
48µg · 32% DV
Potassium ⭐
510mg · 15% DV
Sodium
98mg · 4% DV
Baked Mullet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Mullet
To burn the 195 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Mullet?
Baked Mullet is a simple fish dish found in coastal cooking around the Mediterranean, including Turkey. Mullet is baked whole or in portions, often with onion, tomato, lemon and olive oil; herbs and other vegetables vary with the cook and the season.
The flesh turns tender and moist in the oven, with a distinctive but fairly mild flavour. Serve it hot with lemon, a crisp salad and bread, or pair it with roasted vegetables for a lighter plate. It provides 20.5 g of protein per 100 g and contains no carbohydrates, making it a satisfying option for a protein-focused meal.
How Nutritious Is Baked Mullet?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Mullet Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Mullet Contain Allergens?
Contains these allergens:
Which Diets Is Baked Mullet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Mullet Fat Profile
SATURATED
1.95g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.