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Grey mullet (with skin) Calories
Rich in omega-3, high protein, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grey mullet (with skin) (150 g) has 176 calories. That works out to 117 calories per 100 g. It contains 0 g of carbs, 30.9 g of protein, 5.4 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.
Grey mullet (with skin) Nutrition Facts
Selected: 1 piece (medium) · 150 g
176
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30.9g
· 62% 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 72% · Fat 28%
Grey mullet (with skin) 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 | 30.9 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 Grey mullet (with skin)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 176 kcal |
| 1 slice (thin) | 60 g | 70 kcal |
| 1 slice (thick) | 90 g | 105 kcal |
| 100 g | 100 g | 117 kcal |
| 1 piece (small) | 100 g | 117 kcal |
| 1 serving (medium) | 120 g | 140 kcal |
| 1 serving (large) | 200 g | 234 kcal |
| 1 piece (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 (with skin)
How do you cook grey mullet?
Grey mullet works well grilled, baked, or pan-fried. You can cook it whole after gutting and scaling, or use fillets. Cook until the flesh turns opaque and separates easily; avoid overcooking, which can make the fish dry.
Does grey mullet have a muddy taste?
Grey mullet can taste muddy when it comes from waters with strong earthy or algae-like flavors, but that is not true of every fish. Fresh grey mullet should smell mildly of the sea, not sour or strongly fishy.
Can you eat the skin of grey mullet?
Yes, grey mullet skin is edible. Remove the scales first, then dry the skin well before cooking. Pan-frying skin-side down helps it crisp and keeps the flesh from breaking apart when you turn or serve the fish.
Is grey mullet bony?
Grey mullet has a backbone and may contain fine pin bones in the flesh. The backbone is relatively easy to remove after cooking, but check each portion carefully—especially before serving it to children.
How do you clean a whole grey mullet?
Scale the grey mullet from tail to head, then open the belly and remove the entrails and gills. Rinse it briefly with cold water if needed, pat it dry, and clean any board or utensils that touched the raw fish.
What does grey mullet taste like?
Grey mullet has firm, moist flesh and a rich, mildly savory flavor. Its taste is stronger than that of very mild white fish, though the exact flavor varies with the fish's habitat and freshness.
What is the best season for grey mullet?
There is no single best season for grey mullet worldwide; availability and flavor vary by region and local fishing seasons. Check local catch information and follow seasonal fishing rules rather than relying on a calendar that applies everywhere.
Can you grill grey mullet whole?
Yes, whole grey mullet can be grilled after scaling, gutting, and drying it. Score the skin lightly so heat reaches the flesh, and turn the fish gently; a fish basket makes it easier to handle without tearing the skin.
What is grey mullet roe, and how is it eaten?
Grey mullet roe is the fish's egg sac. It is sometimes salted and dried to make bottarga, which is sliced or grated over food; fresh roe is a different product and needs to be cooked or preserved safely.
What should you serve with grey mullet?
Grey mullet pairs well with lemon, herbs, and simply prepared vegetables. For a Mediterranean-style meal, serve grilled or baked fish with a green salad, roasted vegetables, or potatoes so the sides complement its rich flavor without overpowering it.
Grey mullet (with skin) Vitamins & Minerals
Vitamins
B12
3.15µg · 131% DV
Vitamin D
7.65µg · 38% DV
B3
3.3mg · 21% DV
B5
0.9mg · 18% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Potassium ⭐
510mg · 15% DV
Sodium
98mg · 4% DV
Grey mullet (with skin) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grey mullet (with skin)
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 (with skin)?
Grey mullet (with skin) is a coastal fish served with its edible skin left on. It is eaten around the Mediterranean, including Turkey, and also appears in fish markets and home cooking in other coastal regions. Its flavour is mild but savoury, and the flesh is tender yet firm enough to hold together when grilled or pan-cooked.
Serve it with lemon, salad and vegetables, or alongside bread and simple sides; grilling and baking keep preparation straightforward. Grey mullet is high in protein and relatively low in fat, with 20.6 g of protein per 100 g. For a lighter plate, cook it with little added oil, and avoid leaving it on the heat too long so the flesh stays moist.
How Nutritious Is Grey mullet (with skin)?
Nutrient density
Very 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 (with skin) 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 (with skin) Contain Allergens?
Contains these allergens:
Which Diets Is Grey mullet (with skin) 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 (with skin) Fat Profile
SATURATED
1.35g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.5g
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.