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Red Mullet (Cooked) Calories
Rich in protein, omega-3, low calorie
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, 24.7 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
24.7g
· 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 | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.7 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 g | 1 g | 1 kcal |
| 1 piece (small) | 80 g | 95 kcal |
| 100 g | 100 g | 119 kcal |
| 1 cup (chopped) | 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 (medium) | 240 g | 286 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Red Mullet (Cooked)
What is mercan balığı?
Mercan balığı is Mediterranean pandora, a seabream-family fish—not red mullet, despite the English name listed for this food. Its mild, tender flesh is commonly served cooked, often simply seasoned with lemon and olive oil.
Does mercan balığı have a lot of bones?
Yes, mercan balığı has a central backbone and smaller bones. Remove the backbone carefully and check each portion for fine bones, especially before serving it to a child.
What does mercan balığı taste like?
Mercan balığı has a mild, delicate, slightly sweet flavor and tender flesh. Its taste works well with simple seasonings such as lemon, herbs, and olive oil rather than heavy sauces.
How is mercan balığı usually cooked?
Mercan balığı can be baked, pan-fried, or grilled. For an already cooked portion, reheat it gently and briefly so the flesh stays moist; lemon and olive oil are easy accompaniments.
Is mercan balığı a bottom-dwelling fish?
Yes, mercan balığı usually lives close to the seabed. It is found over sandy, muddy, and rocky bottoms, rather than spending all its time in open-water schools.
Is mercan balığı the same as gilthead seabream?
No, mercan balığı and gilthead seabream are different species, although both belong to the seabream family. Their appearance and flesh differ, so the names are not interchangeable.
Can you eat the skin of mercan balığı?
Yes, the skin of mercan balığı is edible when the fish has been properly cleaned and cooked. Pan-frying or grilling can make the skin more appealing; you can also remove it easily after cooking.
How should you store cooked mercan balığı?
Refrigerate cooked mercan balığı promptly in a covered container, separate from raw seafood. Reheat it thoroughly before eating, and discard it if it has been left at room temperature for too long.
Is mercan balığı good baked or pan-fried?
Both methods work well. Baking suits a whole fish and cooks it gently, while pan-frying gives the outside a more browned finish; choose based on the texture you prefer.
What should you serve with mercan balığı?
Serve mercan balığı with a fresh salad, greens, or olive-oil vegetables. Roasted vegetables make an easy side for baked fish, while rice can turn the meal into a more filling plate.
Red Mullet (Cooked) Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
Vitamin D
3.6µg · 18% DV
B3
2.64mg · 17% DV
B5
0.72mg · 14% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
384mg · 11% DV
Sodium
78mg · 3% 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)?
Mercan, a Mediterranean sea bream (often called common pandora), is a cooked fish with delicate white flesh; despite the name on this page, it is not red mullet. It has a mild, gently sweet flavour and is commonly grilled, baked or pan-cooked, often whole or as fillets. Around Turkey and the eastern Mediterranean, it is served with lemon, salad and grilled vegetables; it also works simply with greens or potatoes at home.
This is a protein-rich, low-carbohydrate choice, with 20.6 g of protein per 100 g. For a lighter meal, choose grilling or baking rather than frying, and pair it with vegetables or a fresh salad.
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
1.56g
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.