1 piece (medium) of Red mullet (120 g) has 140 calories. That works out to 117 calories per 100 g. It contains 0 g of carbs, 22.8 g of protein, 4.8 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Red mullet Nutrition Facts

Selected: 100 g

117

KCAL / 100G

Carbs

· 0% DV

Protein

19g

· 38% DV

Fat

· 5% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 68% · Fat 32%

Red mullet Vitamins & Minerals

Vitamins

B12

2µg · 83% DV

Vitamin D

6µg · 30% DV

2.9mg · 18% DV

0.7mg · 14% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

210mg · 30% DV

Iodine

30µg · 20% DV

Potassium ⭐

340mg · 10% DV

How Nutritious Is Red mullet?

Nutrient density

High

78/ 100

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

57/ 100

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.

Red mullet Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Red mullet

To burn the 117 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Red mullet Processed?

NOVA 1

Unprocessed

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 Red mullet Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Red 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

Red mullet Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.3g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Red mullet

🐟vs🐟

Red mullet vs Salmon Fillet89 kcal fewer per 100 g

→🐟vs🐟

Red mullet vs Canned Tuna1 kcal more per 100 g

→🐟vs🐟

Red mullet vs Fish7 kcal more per 100 g

→🐟vs🐟

Red mullet vs Tuna15 kcal fewer per 100 g

→

Foods Similar to Red mullet

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Red mullet

How many calories and how much protein are in red mullet?

Red mullet contains 117 calories and 19 g of protein per 100 g. It has 0 g of carbohydrates and 4 g of fat.

Is red mullet suitable for a keto diet?

Yes. Red mullet has 0 g of carbohydrates per 100 g, making it suitable for keto and ketovore diets. It is also compatible with pescatarian, Mediterranean, paleo, and gluten-free diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026