1 piece (medium) of Red Mullet (Cooked, Low Butter) (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 0.6 g of carbs, 23.4 g of protein, 7.2 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, Low Butter) Nutrition Facts

Selected: 1 piece (medium) · 120 g

168

KCAL / 120G

Carbs

0.6g

· 0% DV

Protein

23.4g

· 47% DV

Fat

7.2g

· 9% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 1% · Protein 58% · Fat 41%

Red Mullet (Cooked, Low Butter) nutrition facts table · 1 piece (medium) (120 g)

Nutrient	Amount	% DV
Calories	168 kcal
Total fat	7.2 g	9%
Saturated fat	2.64 g	13%
Trans fat	0.01 g
Sodium	84 mg	4%
Total carbohydrate	0.6 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 (Cooked, Low Butter)?

Serving	Amount	Calories
1 piece (medium)	120 g	168 kcal
1 piece (extra small)	60 g	84 kcal
1 piece (small)	80 g	112 kcal
100 g	100 g	140 kcal
1 serving (medium)	150 g	210 kcal
1 piece (large)	180 g	252 kcal
1 serving (large)	200 g	280 kcal
2 piece (medium)	240 g	336 kcal
1 piece (extra large)	250 g	350 kcal

Calculated from 140 calories per 100 g.

Frequently Asked Questions About Red Mullet (Cooked, Low Butter)

How do you cook red mullet with a little butter?

Cook red mullet in a preheated pan over medium heat with a small amount of butter. Pat the fish dry first, and turn it gently only once if possible; the flesh is ready when it turns opaque and separates easily.

What does red mullet taste like?

Red mullet has delicate, slightly sweet flesh with a mild sea flavor. Its taste is often described as richer than that of very mild white fish, so a squeeze of lemon and simple herbs are usually enough.

Is red mullet bony?

Yes, red mullet has a central backbone and small bones. Eat it carefully around the rib area, and check the flesh thoroughly before serving it to children, as small bones can be difficult to spot.

Is red mullet the same as red snapper?

No, red mullet and red snapper are different fish. Red mullet is a small, slender fish with delicate flesh, while red snapper is a larger reef fish; their names and cooking characteristics are not interchangeable.

Can you eat the skin of red mullet?

Yes, red mullet skin is edible when the fish has been properly cleaned and cooked. Pan-cooking can make the skin pleasantly crisp; if you prefer not to eat it, it usually lifts away from the flesh after cooking.

What herbs go well with red mullet?

Parsley, thyme, and a little rosemary pair well with red mullet, as do lemon and garlic. Use them lightly so they complement rather than overpower the fish's delicate flavor.

How can you tell when red mullet is cooked?

Red mullet is cooked when its flesh has turned opaque and flakes apart easily with a fork. Check the thickest part rather than relying only on the outside color, since thin fillets can overcook quickly.

How long does cooked red mullet keep in the fridge?

Store cooked red mullet in a covered container in the refrigerator and eat it within 1–2 days. Discard it if it develops an unpleasant smell or slimy texture, and do not leave it out at room temperature for long.

Can you freeze cooked red mullet?

Yes, cooked red mullet can be frozen in an airtight, freezer-safe container, though its texture may become softer after thawing. Defrost it in the refrigerator and reheat it thoroughly; freezing is best done soon after cooking.

Does red mullet need to be scaled and gutted before cooking?

Yes, red mullet should be gutted before cooking, and its scales should be removed if you plan to eat the skin. Ask the fishmonger to clean it for you, then pat it dry before adding it to the pan.

Red Mullet (Cooked, Low Butter) Vitamins & Minerals

Vitamins

B12

2.52µg · 105% DV

2.64mg · 17% DV

0.26mg · 15% DV

0.72mg · 14% DV

Minerals

Selenium

32µg · 58% DV

Phosphorus

252mg · 36% DV

Iodine

36µg · 24% DV

Potassium ⭐

396mg · 12% DV

Sodium

84mg · 4% DV

Red Mullet (Cooked, Low Butter) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Red Mullet (Cooked, Low Butter)

To burn the 168 calories in 1 piece (medium) (120 g):

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

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, Low Butter)?

Red mullet cooked with a little butter is a simple preparation of a small, flavourful fish found in Mediterranean and nearby coastal waters. Its delicate flesh is prized in Mediterranean cooking, where it is often cooked whole or as fillets with restrained seasoning so its own flavour comes through.

The flesh is tender and mildly sweet, and a quick pan-cook keeps it moist. Serve it with lemon, salad or vegetables for a straightforward main course; crusty bread is a natural accompaniment, too. Red mullet is protein-rich, with 19.5 g of protein per 100 g in this preparation. Using only a little butter keeps the dish relatively light while complementing rather than overwhelming the fish.

How Nutritious Is Red Mullet (Cooked, Low Butter)?

Nutrient density

Very high

80/ 100

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

55/ 100

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, Low Butter) 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, Low Butter) Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Red Mullet (Cooked, Low Butter) Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Red Mullet (Cooked, Low Butter) Fat Profile

SATURATED

2.64g

MONOUNSATURATED

2.52g

POLYUNSATURATED

0.84g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Red Mullet (Cooked, Low Butter)

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Red Mullet (Cooked, Low Butter) vs Salmon Fillet66 kcal fewer per 100 g

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Red Mullet (Cooked, Low Butter) vs Canned Tuna24 kcal more per 100 g

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Red Mullet (Cooked, Low Butter) vs Fish30 kcal more per 100 g

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Red Mullet (Cooked, Low Butter) vs Tuna8 kcal more per 100 g

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Foods Similar to Red Mullet (Cooked, Low Butter)

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Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

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132 kcal

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110 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Red Mullet (Cooked, Low Butter) Calories

Quick answer

Red Mullet (Cooked, Low Butter) Nutrition Facts

Red Mullet (Cooked, Low Butter) nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (medium) (120 g)

How Many Calories in 1 Medium Red Mullet (Cooked, Low Butter)?

Frequently Asked Questions About Red Mullet (Cooked, Low Butter)

How do you cook red mullet with a little butter?

What does red mullet taste like?

Is red mullet bony?

Is red mullet the same as red snapper?

Can you eat the skin of red mullet?

What herbs go well with red mullet?

How can you tell when red mullet is cooked?

How long does cooked red mullet keep in the fridge?

Can you freeze cooked red mullet?

Does red mullet need to be scaled and gutted before cooking?

Red Mullet (Cooked, Low Butter) Vitamins & Minerals

Red Mullet (Cooked, Low Butter) Glycemic Index

How to Burn Off Red Mullet (Cooked, Low Butter)

What is Red Mullet (Cooked, Low Butter)?

How Nutritious Is Red Mullet (Cooked, Low Butter)?

Nutrient density

Satiety score

Is Red Mullet (Cooked, Low Butter) Processed?

Does Red Mullet (Cooked, Low Butter) Contain Allergens?

Which Diets Is Red Mullet (Cooked, Low Butter) Good For?

Red Mullet (Cooked, Low Butter) Fat Profile

Compare Red Mullet (Cooked, Low Butter)

Foods Similar to Red Mullet (Cooked, Low Butter)

Have another question about Red Mullet (Cooked, Low Butter)?

Red Mullet (Cooked, Low Butter) nutrition facts table · 1 piece (medium) (120 g)