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Red Mullet (Cooked) Calories
Red mullet, cooked, high protein, omega-3, low fat
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red Mullet (Cooked) (120 g) has 140 calories. That works out to 117 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 4.2 g of fat and 0 g of fiber. Its 3.1 µg of B12 covers 130% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Red Mullet (Cooked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
140
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
4.2g
· 5% 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 72% · Fat 28%
Red Mullet (Cooked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 Red Mullet (Cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 140 kcal |
| 1 piece (small) | 80 g | 94 kcal |
| 100 g | 100 g | 117 kcal |
| 1 serving (medium) | 150 g | 176 kcal |
| 1 piece (large) | 180 g | 211 kcal |
| 1 serving (large) | 200 g | 234 kcal |
| 2 piece (double) | 240 g | 281 kcal |
Calculated from 117 calories per 100 g.
Frequently Asked Questions About Red Mullet (Cooked)
What does cooked red mullet taste like?
Cooked red mullet has delicate, tender flesh with a mild, slightly sweet seafood flavor. Its taste is richer than many white fish but not strongly fishy, and crisping the skin adds a savory contrast.
Does cooked red mullet have a lot of bones?
Yes, red mullet has fine bones, though its flesh usually comes away from the backbone fairly easily once cooked. Check each flake carefully, especially when serving children or anyone who has difficulty handling fish bones.
How do you cook red mullet?
Red mullet works well pan-fried, grilled, or baked. Small fish are often cooked whole; dry the skin first for better browning, and stop cooking as soon as the flesh turns opaque and flakes easily.
Can you eat the skin of cooked red mullet?
Yes, cooked red mullet skin is edible. It becomes especially pleasant and crisp when pan-fried, while baked or grilled skin may stay softer; make sure the scales were removed before cooking.
What is the difference between red mullet and goatfish?
Red mullet is a type of goatfish, so the names can refer to overlapping fish rather than two wholly separate foods. The name “red mullet” commonly refers to Mullus species, not the unrelated grey mullet.
How should cooked red mullet be served?
Serve cooked red mullet with lemon and simple sides that do not overpower its delicate flavor. Potatoes, grilled vegetables, or a crisp salad work well alongside it, whether the fish was fried, baked, or grilled.
How long does cooked red mullet keep in the fridge?
Keep cooked red mullet covered in the refrigerator and eat it within 1–2 days. Refrigerate it promptly after the meal, and discard it if it smells sour, feels slimy, or has been left out for too long.
Can you reheat cooked red mullet?
Yes, you can reheat cooked red mullet, but gentle, brief heating helps prevent its lean flesh from drying out. Warm it covered in a low oven or in a pan, and reheat only the portion you plan to eat.
Do you need to remove the bones from red mullet before cooking?
No, you can cook red mullet whole with its bones in; the backbone can help the fish stay moist. Scale and gut it first, then remove the backbone and check for fine bones when serving.
Is red mullet the same as red snapper?
No, red mullet and red snapper are different fish. Red mullet is a small goatfish with fine bones and delicate flesh, while red snapper is a larger fish from a different family.
Red Mullet (Cooked) Vitamins & Minerals
Vitamins
B12
3.12µg · 130% DV
B3
3mg · 19% DV
B5
0.84mg · 17% DV
Vitamin D
2.64µg · 13% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
84mg · 4% DV
Red Mullet (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Mullet (Cooked)
To burn the 140 calories in 1 piece (medium) (120 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 Red Mullet (Cooked)?
Red Mullet (Cooked) is red mullet prepared with heat, a fish associated with the Mediterranean and often enjoyed along its coasts. Its delicate, mildly sweet flesh cooks quickly and separates into tender flakes. It is commonly served whole, grilled or pan-fried, with lemon and vegetables; Mediterranean-style sides such as greens or potatoes make it an easy main course.
It is a lean, protein-rich choice, providing 20.5 g of protein per 100 g. For a lighter meal, grill or bake it rather than frying, and pair it with a fresh salad.
How Nutritious Is Red Mullet (Cooked)?
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 Red Mullet (Cooked) 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 Red Mullet (Cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Red Mullet (Cooked) 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 (Cooked) Fat Profile
SATURATED
1.08g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.