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Red mullet fish (small) Calories
High protein, source of omega-3, low fat
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Red mullet fish (small) (80 g) has 94 calories. That works out to 117 calories per 100 g. It contains 0 g of carbs, 16.4 g of protein, 3 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 73% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Red mullet fish (small) Nutrition Facts
Selected: 1 piece (small) · 80 g
94
KCAL / 80G
Carbs
0g
· 0% DV
Protein
16.4g
· 33% DV
Fat
3g
· 4% 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 71% · Fat 29%
Red mullet fish (small) nutrition facts table · 1 piece (small) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 52 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 16.4 g | 33% |
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 Red mullet fish (small)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 80 g | 94 kcal |
| 1 piece (extra small) | 60 g | 70 kcal |
| 100 g | 100 g | 117 kcal |
| 1 piece (medium) | 100 g | 117 kcal |
| 1 serving (medium) | 120 g | 140 kcal |
| 2 piece (small) | 160 g | 187 kcal |
| 1 serving (large) | 200 g | 234 kcal |
| 3 piece (small) | 240 g | 281 kcal |
Calculated from 117 calories per 100 g.
Frequently Asked Questions About Red mullet fish (small)
How do you cook small red mullet?
Small red mullet can be pan-fried, grilled, or roasted whole. Its flesh is delicate, so cook it just until opaque and easy to separate from the bone; overcooking can make it dry and fragile.
What does small red mullet taste like?
Small red mullet has delicate, mildly sweet flesh with a distinctive savory flavor that many people describe as richer than that of mild white fish. Its skin is flavorful, and the small fish are often served whole.
Is red mullet the same as grey mullet?
No. Red mullet is a small, bottom-dwelling fish in the goatfish family, while grey mullet belongs to a different family and is usually a larger fish. They are not interchangeable in recipes because their flavor and texture differ.
Can you eat the skin of small red mullet?
Yes, the skin of small red mullet is edible, and it becomes especially appealing when crisped by frying or grilling. Remove any scales during preparation, and avoid eating the skin if it is damaged or has not been cleaned properly.
Do you need to scale and gut small red mullet?
Yes, small red mullet should usually be scaled and gutted before cooking. Scrape the scales from tail to head, remove the entrails, and rinse the cavity; even when cooking the fish whole, leaving the entrails in can affect its flavor.
How can you tell if red mullet is fresh?
Fresh red mullet should have clear eyes, shiny skin, firm flesh, and a mild sea smell. Avoid fish with cloudy eyes, a sticky surface, or a strong sour or ammonia-like odor.
Is small red mullet bony?
Yes, small red mullet has a central backbone and fine bones, so it is usually eaten carefully off the bone rather than treated like a boneless fillet. Check each bite, especially when serving it to children.
Can you grill small red mullet whole?
Yes. Clean and dry the fish, lightly oil the grill, and handle it gently so the delicate skin does not stick or tear. Small red mullet cooks quickly, so turn it carefully and take it off once the flesh is opaque.
How should you store fresh red mullet?
Keep fresh red mullet covered in the coldest part of the refrigerator and cook it as soon as possible. Store it so that raw fish juices cannot drip onto other foods, and do not leave it sitting at room temperature.
Can you freeze small red mullet?
Yes, you can freeze small red mullet after cleaning and drying it. Wrap it airtight to limit freezer burn, thaw it in the refrigerator, and cook it promptly after thawing; refreezing thawed raw fish can harm its quality.
Red mullet fish (small) Vitamins & Minerals
Vitamins
B12
1.76µg · 73% DV
B5
0.56mg · 11% DV
B6
0.18mg · 11% DV
B3
1.68mg · 11% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
176mg · 25% DV
Iodine
24µg · 16% DV
Potassium ⭐
272mg · 8% DV
Sodium
52mg · 2% DV
Red mullet fish (small) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red mullet fish (small)
To burn the 94 calories in 1 piece (small) (80 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 fish (small)?
Small red mullet is a small, reddish fish found in the Mediterranean and nearby parts of the eastern Atlantic. Its delicate white flesh has a fine texture, and the smaller fish are often cooked whole. In Mediterranean coastal kitchens, it is commonly grilled or lightly pan-fried, then served with lemon, vegetables or a simple salad; elsewhere, it also works well as an easy whole-fish supper.
It is protein-rich and relatively low in fat, making it a satisfying choice without a heavy feel. For a lighter meal, grill it rather than frying it and pair it with vegetables or a crisp salad.
How Nutritious Is Red mullet fish (small)?
Nutrient density
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 fish (small) 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 fish (small) Contain Allergens?
Contains these allergens:
Which Diets Is Red mullet fish (small) 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 fish (small) Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.88g
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.