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Red mullet Calories
Rich in omega-3, high protein, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red mullet (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 22.2 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
144
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% 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 66% · Fat 34%
Red mullet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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 | 144 kcal |
| 1 piece (extra small) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 2 piece (double) | 240 g | 288 kcal |
| 1 piece (extra large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Red mullet
How do you cook red mullet?
Red mullet is commonly pan-fried, but it also works well grilled or roasted. Its delicate flesh cooks quickly, so use moderate heat and stop as soon as it is opaque and flakes easily; lemon and herbs complement its flavour.
Does red mullet have a lot of bones?
Yes, red mullet has a central backbone and fine bones, especially when served whole. Lift the flesh away from the backbone carefully, and check each portion before serving it to a child. Ask the fishmonger to fillet it for easier eating.
What does red mullet taste like?
Red mullet has a delicate, slightly sweet flavour and tender flesh. Its taste is distinctive enough that simple cooking—such as grilling with a little oil and lemon—often suits it better than a strongly spiced or heavily sauced preparation.
How do you prepare whole red mullet for cooking?
To prepare whole red mullet, remove the scales and innards, then rinse briefly and pat it thoroughly dry. A fishmonger can do this for you. Keep the fish chilled while preparing it, and cook it soon after cleaning.
Can you eat the skin of red mullet?
Yes, red mullet skin is edible when the fish has been properly scaled and cooked. It can crisp up nicely in a pan or on a grill. Check that the scales have been removed, as they are unpleasant to eat.
Is red mullet the same as red snapper?
No, red mullet and red snapper are different fish. Red mullet is a small Mediterranean fish with a delicate flavour, while “red snapper” refers to a different group of larger fish; the similar colour in their names can cause confusion.
Can you grill red mullet whole?
Yes, red mullet can be grilled whole after it has been cleaned and scaled. Oil the fish and the grill lightly, and turn it gently so the delicate skin does not stick or tear. Watch it closely because smaller fish cook quickly.
When is red mullet in season?
Red mullet availability varies by fishing area and local regulations, so there is no single season that applies worldwide. Ask a local fishmonger what is being landed sustainably, and follow current seasonal restrictions where you live.
How long does fresh red mullet last in the fridge?
Keep fresh red mullet covered in the coldest part of the refrigerator and cook it as soon as possible, ideally within a day or two of purchase. Store it separately from ready-to-eat foods, and refrigerate cooked leftovers promptly.
Can you freeze red mullet?
Yes, red mullet freezes well when it is fresh and properly wrapped. Clean and dry it first, package it airtight to limit freezer burn, then thaw it in the refrigerator before cooking. Do not refreeze fish once it has thawed.
Red mullet Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
3mg · 19% DV
B6
0.3mg · 18% DV
B5
0.84mg · 17% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
396mg · 12% DV
Sodium
78mg · 3% 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 144 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 sea fish associated with the Mediterranean and nearby Atlantic coasts. Its fine, delicate flesh has a mild, slightly sweet flavour, and the fish is often cooked whole, though it can also be filleted.
Around the Mediterranean it is commonly grilled or pan-fried and served simply with lemon, herbs or vegetables, letting its flavour come through. It works just as well in a straightforward home-cooked meal as on a seafood-focused menu. Red mullet is a lean source of protein and contains omega-3 fats; a 100 g portion provides 18.5 g of protein. For a lighter plate, grill it rather than frying it and pair it with a crisp salad or roasted vegetables.
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
2.04g
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.