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Grey mullet Calories
Rich in omega-3, low fat, high protein fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grey mullet (150 g) has 176 calories. That works out to 117 calories per 100 g. It contains 0 g of carbs, 30.2 g of protein, 5.4 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grey mullet Nutrition Facts
Selected: 1 piece (medium) · 150 g
176
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30.2g
· 60% DV
Fat
5.4g
· 7% 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 71% · Fat 29%
Grey mullet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.2 g | 60% |
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 Grey mullet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 176 kcal |
| 1 piece (extra small) | 75 g | 88 kcal |
| 100 g | 100 g | 117 kcal |
| 1 piece (small) | 100 g | 117 kcal |
| 1 serving (small) | 120 g | 140 kcal |
| 1 serving (medium) | 180 g | 211 kcal |
| 1 piece (large) | 250 g | 293 kcal |
| 1 serving (large) | 250 g | 293 kcal |
| 1 piece (extra large) | 300 g | 351 kcal |
Calculated from 117 calories per 100 g.
Frequently Asked Questions About Grey mullet
What does grey mullet taste like?
Grey mullet has a mild, slightly rich seafood flavor and firm flesh. Its taste can vary with the fish’s habitat and freshness, so a fresh specimen cooked simply is the best way to appreciate it.
How do you cook grey mullet?
Grey mullet works well grilled, baked, or pan-fried. Clean and dry it first, then cook until the flesh is opaque and separates easily from the bones. Lemon, herbs, and olive oil complement it without overpowering its flavor.
Does grey mullet taste muddy?
Fresh grey mullet should not have a strong muddy taste. Fish caught in some waters or stored poorly can develop an earthy or unpleasant flavor, so buy it from a reliable fishmonger and look for a clean, mild smell.
Is grey mullet a bony fish?
Yes, grey mullet has a central backbone and smaller bones along the flesh. Remove the backbone after cooking and check each portion carefully, especially when serving children, because the fine bones can be easy to miss.
Can you eat grey mullet roe?
Yes, grey mullet roe is edible. It can be cooked fresh or salted and dried as a preserved delicacy. Keep it properly chilled and cook fresh roe thoroughly rather than eating it raw.
How is grey mullet different from red mullet?
Grey mullet and red mullet are different fish, not two names for the same one. Grey mullet is generally larger with firmer, milder flesh, while red mullet is smaller and known for a more pronounced flavor.
Does grey mullet live in freshwater or saltwater?
Grey mullet is mainly a coastal fish but can also enter estuaries and other brackish waters. Some populations move between marine and inland waters, so the exact habitat depends on the species and location.
How do you clean a grey mullet?
Make an incision along the belly, remove the organs, and scrape away any dark lining or remaining blood in the cavity. Briefly rinse the fish and pat it dry; prolonged rinsing can spread raw-fish splashes around the sink.
How can you tell if a grey mullet is fresh?
A fresh grey mullet should have clear eyes, firm flesh, and a mild sea smell. Avoid fish with dull eyes, soft flesh, or a sour, ammonia-like odor, and keep your purchase cold on the way home.
How should you store grey mullet?
Keep grey mullet chilled and cook it soon after buying. If you need to store it longer, wrap it airtight and freeze it; thaw it in the refrigerator and do not refreeze it once thawed.
Grey mullet Vitamins & Minerals
Vitamins
B12
3.75µg · 156% DV
Vitamin D
7.5µg · 38% DV
B3
4.05mg · 25% DV
B6
0.33mg · 19% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
45µg · 30% DV
Potassium ⭐
480mg · 14% DV
Sodium
98mg · 4% DV
Grey mullet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grey mullet
To burn the 176 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 Grey mullet?
Grey mullet is a coastal fish found in waters around the world, including the Mediterranean, and often in estuaries and lagoons. Its pale flesh is firm and mildly distinctive in flavour. It is commonly grilled, pan-fried or baked, with cooking traditions varying by region; around the Mediterranean, it is often simply cooked and served with lemon.
The fish is a lean, protein-rich choice, with 20.1 g of protein per 100 g. Pair it with a crisp salad, vegetables or potatoes for a straightforward meal. Grilling or baking with a little oil keeps the preparation light while letting its flavour come through.
How Nutritious Is Grey 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 Grey 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 Grey mullet Contain Allergens?
Contains these allergens:
Which Diets Is Grey 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
Grey mullet Fat Profile
SATURATED
1.35g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.65g
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.