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Red Mullet Calories
Rich in omega-3, high protein, 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, 23.4 g of protein, 5 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% 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
23.4g
· 47% DV
Fat
5g
· 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 68% · Fat 32%
Red Mullet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 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 |
| 1 piece (extra large) | 250 g | 293 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 savoury flavour, often described as richer than its lean texture suggests. Its subtle taste pairs well with lemon, olive oil, herbs and simple Mediterranean seasonings.
How do you cook red mullet?
Red mullet cooks quickly and can be pan-fried, grilled, baked or roasted whole. Keep the seasoning simple and stop cooking once the flesh turns opaque and flakes easily, since its small fillets can dry out.
Is red mullet the same as grey mullet?
No. Red mullet is a small, bottom-feeding fish in the goatfish family, while grey mullet is a different fish with a firmer, often oilier flesh. They are not interchangeable names or species.
Is red mullet bony?
Yes, red mullet has a central backbone and fine pin bones, particularly when served whole. Eat it carefully and lift the flesh away from the bones; check fillets closely before serving them to children.
Can you eat red mullet skin?
Yes, red mullet skin is edible and can become pleasantly crisp when pan-fried or grilled. Make sure the fish has been scaled first, and cook it skin-side down to help the skin brown without overcooking the flesh.
How can you tell if red mullet is fresh?
Fresh red mullet should have clear, bright eyes, firm flesh and clean-smelling gills. It should smell pleasantly marine rather than sour or strongly fishy, and the flesh should spring back when gently pressed.
Do you need to scale red mullet before cooking it?
Yes, red mullet should usually be scaled before cooking, especially if you plan to eat the skin. Its scales are small but noticeable; ask the fishmonger to scale and gut it if you want to prepare it whole.
Can you cook red mullet whole?
Yes, red mullet is often cooked whole, which helps protect its delicate flesh and makes a simple oven or grill preparation easy. Ask for the fish to be gutted and scaled, then check carefully for bones while eating.
What herbs go well with red mullet?
Parsley, thyme, fennel and rosemary all complement red mullet without overpowering it. Lemon and olive oil are classic additions; use a light hand with strong spices so the fish’s delicate flavour remains noticeable.
Can you freeze red mullet?
Yes, you can freeze red mullet after gutting it, drying it well and sealing it in an airtight freezer bag or container. Thaw it in the refrigerator and cook it soon after thawing; do not refreeze it raw.
Red Mullet Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
Vitamin D
6µg · 30% DV
B3
3.36mg · 21% DV
B6
0.22mg · 13% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
408mg · 12% DV
Sodium
84mg · 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 Mediterranean fish, prized for its delicate, sweet flesh. It is often cooked whole so the tender meat can be picked from the bones. Around the Mediterranean it is commonly grilled or pan-fried and served simply with lemon, herbs and vegetables; it also works well in a relaxed seafood meal with bread or other small plates. Its mild flavour pairs easily with olive oil, garlic and fresh greens. Red Mullet is high in protein and relatively lean, with 19.5 g of protein per 100 g. For a lighter preparation, grill or bake it rather than frying it.
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
1.32g
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.