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Red mullet (cooked) Calories
High protein, omega-3 source, 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 143 calories. That works out to 119 calories per 100 g. It contains 0 g of carbs, 24.6 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 (cooked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
143
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% 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 (cooked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1.2 g | 6% |
| 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 | 143 kcal |
| 1 piece (extra small) | 60 g | 71 kcal |
| 1 piece (small) | 80 g | 95 kcal |
| 100 g | 100 g | 119 kcal |
| 1 serving (medium) | 150 g | 179 kcal |
| 1 piece (large) | 180 g | 214 kcal |
| 1 serving (large) | 200 g | 238 kcal |
| 2 piece (double) | 240 g | 286 kcal |
| 1 piece (jumbo) | 250 g | 298 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Red mullet (cooked)
How do you cook red mullet?
Red mullet is commonly grilled, pan-fried or baked. Its delicate flesh cooks quickly, so use moderate heat and avoid turning it repeatedly; score larger whole fish lightly to help them cook evenly.
What does red mullet taste like?
Red mullet has delicate, slightly sweet flesh with a distinctive savoury flavour. Its taste is often compared with other small Mediterranean fish, and simple seasoning such as lemon and herbs lets it stand out.
Does red mullet have a lot of bones?
Yes, whole red mullet contains fine bones, so eat it carefully and check each mouthful. If serving children, remove the bones from the cooked flesh before serving rather than relying on the fillets being completely boneless.
Is red mullet the same as red snapper?
No, red mullet and red snapper are different fish. Red mullet is a small Mediterranean fish in the goatfish family, while red snapper refers to a different group of larger reef fish.
Can you eat the skin of red mullet?
Yes, red mullet skin is edible when properly cooked. It can become pleasantly crisp in a pan; pat the fish dry before cooking, and remove the skin if you prefer the flesh on its own.
How do you clean red mullet before cooking it?
To prepare whole red mullet, remove the scales, gut the fish and rinse it briefly under cold running water, then pat it dry. Ask a fishmonger to clean it if you are not comfortable handling the small fish.
What should you serve with red mullet?
Red mullet goes well with lemon, leafy salads and simply cooked vegetables. For a Mediterranean-style plate, add herbs and olive oil; keep the sides light so they do not overwhelm the fish’s delicate flavour.
How long does cooked red mullet last in the fridge?
Store cooked red mullet in a covered container in the refrigerator and eat it within 1–2 days. Refrigerate it promptly after serving, and discard it if it develops an unusual smell or texture.
Can you reheat cooked red mullet?
Yes, you can reheat cooked red mullet, although its delicate flesh can dry out. Warm only the portion you plan to eat, gently in a pan or oven, and avoid reheating the same leftovers repeatedly.
Is red mullet good for you?
Yes, red mullet is a lean fish that provides protein and omega-3 fats. Grilling or baking it keeps the meal lighter than deep-frying, while vegetables or salad make simple, fitting sides.
Red mullet (cooked) Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B3
3.36mg · 21% DV
B5
0.84mg · 17% DV
B6
0.23mg · 14% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% 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 143 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 the prepared flesh of a small fish found in the Mediterranean and nearby eastern Atlantic waters. Its flavour is delicate and mildly sweet, with tender, fine flakes; the skin can become pleasantly crisp when the fish is grilled or pan-cooked. Around the Mediterranean it is often served whole with lemon and herbs, alongside salad or vegetables, and it also works well as part of a seafood spread. Elsewhere, it makes an easy main course with potatoes, grains or simply dressed greens.
It is protein-rich and relatively low in fat, while still providing the omega-3 fats associated with oily fish. For a lighter meal, choose grilling or baking over deep-frying and pair it with plenty of vegetables.
How Nutritious Is Red mullet (cooked)?
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 (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
1.2g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.32g
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.