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Red Mullet Calories
Rich in 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 (120 g) has 140 calories. That works out to 117 calories per 100 g. It contains 0 g of carbs, 24.1 g of protein, 4.9 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Red Mullet Nutrition Facts
Selected: 1 piece (medium) · 120 g
140
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.1g
· 48% DV
Fat
4.9g
· 6% 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 69% · Fat 31%
Red Mullet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.1 g | 48% |
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?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 140 kcal |
| 1 g | 1 g | 1 kcal |
| 1 piece (extra small) | 60 g | 70 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 (medium) | 240 g | 281 kcal |
Calculated from 117 calories per 100 g.
Frequently Asked Questions About Red Mullet
What does red mullet taste like?
Red mullet has delicate, mildly sweet flesh with a distinctive sea-like flavour. Its taste is easily overwhelmed by heavy sauces, so it is often served simply with lemon, olive oil, herbs or a light pan sauce.
How do you cook red mullet?
Red mullet cooks well whole in a hot pan, under the grill or in the oven. Pat it dry first and cook just until the flesh turns opaque and separates easily from the bones; small fish cook quickly.
Is red mullet bony?
Yes, red mullet has a central backbone and fine bones, especially when served whole. Remove the fillets carefully and check each bite, or ask the fishmonger to fillet it before cooking.
Is red mullet the same as grey mullet?
No. Red mullet is a small bottom-dwelling goatfish, while grey mullet belongs to a different fish family and is usually larger. The similar names can be confusing, but they are not interchangeable species.
Can you eat the skin of red mullet?
Yes, red mullet skin is edible once the fish has been properly scaled and cooked. It can turn pleasantly crisp when pan-fried; if the skin is still scaly or soft, you can simply remove it before eating.
How do you clean a whole red mullet?
To clean a whole red mullet, remove the entrails and gills, then rinse away any residue and pat the fish dry. A fishmonger can do this for you; wash your hands and work surfaces afterward to prevent cross-contamination.
How can you tell if red mullet is fresh?
Fresh red mullet should have clear, bright eyes, shiny skin and firm flesh, with a mild sea smell rather than a strong or sour odour. Buy it chilled and cook it promptly for the best texture.
How long does red mullet keep in the fridge?
Keep raw red mullet covered in the coldest part of the refrigerator and cook it the day you buy it if possible. If you need to keep it longer, make sure the fridge is at 4°C (40°F) or below.
Can you freeze red mullet?
Yes, red mullet can be frozen. Clean it, wrap it tightly to limit air exposure and freeze it promptly; thaw it in the refrigerator before cooking, and do not refreeze it once thawed.
Can you eat red mullet raw?
It is safer to cook red mullet rather than eat it raw, since raw fish can carry parasites or harmful bacteria. Raw preparations require fish handled specifically for that purpose; at home, cook the fish until the flesh is opaque.
Red Mullet Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
Vitamin D
7.2µg · 36% DV
B3
3.48mg · 22% DV
B5
0.72mg · 14% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
396mg · 12% DV
Sodium
96mg · 4% DV
Red Mullet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Mullet
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?
Red mullet is a small, reddish-skinned fish found in the Mediterranean and eastern Atlantic. Its delicate white flesh has a gently sweet, savoury flavour and cooks quickly; the fine bones are worth watching for when eating it whole.
Around the Mediterranean it is commonly grilled or lightly fried and served simply, often with lemon, herbs and vegetables. Elsewhere, it also works well roasted or pan-cooked as a straightforward seafood main. Red mullet is protein-rich and relatively low in fat. For a lighter meal, grill it rather than frying and pair it with a crisp salad or vegetables.
How Nutritious Is Red Mullet?
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 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:
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
1.32g
MONOUNSATURATED
1.56g
POLYUNSATURATED
1.44g
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.