Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Whole mullet Calories
High protein, omega-3 source, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole mullet (200 g) has 234 calories. That works out to 117 calories per 100 g. It contains 0 g of carbs, 40 g of protein, 8 g of fat and 0 g of fiber. Its 4 µg of B12 covers 167% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Whole mullet Nutrition Facts
Selected: 1 piece (medium) · 200 g
234
KCAL / 200G
Carbs
0g
· 0% DV
Protein
40g
· 80% DV
Fat
8g
· 10% 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%
Whole mullet nutrition facts table · 1 piece (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 40 g | 80% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Whole mullet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 200 g | 234 kcal |
| 1 piece (extra small) | 70 g | 82 kcal |
| 100 g | 100 g | 117 kcal |
| 1 piece (small) | 100 g | 117 kcal |
| 1 serving (medium) | 150 g | 176 kcal |
| 1 serving (large) | 250 g | 293 kcal |
| 1 piece (large) | 350 g | 410 kcal |
| 1 piece (extra large) | 500 g | 585 kcal |
| 1 piece (jumbo) | 700 g | 819 kcal |
Calculated from 117 calories per 100 g.
Frequently Asked Questions About Whole mullet
Can you eat whole mullet?
Yes, whole mullet is edible and is commonly cooked as a meal. Clean the cavity well and cook the fish thoroughly; grilling, baking, and pan-frying all work well for its firm flesh.
What does whole mullet taste like?
Whole mullet has a mild, slightly rich flavor and firm flesh. Its taste can vary with the water it came from, and fish caught in muddy or polluted waters may have a stronger, earthy flavor.
How do you cook whole mullet?
Whole mullet can be grilled, baked, or pan-fried. Scale and gut it first, then season simply with salt, herbs, and lemon so the fish cooks evenly without masking its flavor.
Is whole mullet bony?
Yes, whole mullet has a central backbone and smaller pin bones along the sides. Lift the cooked flesh away from the backbone and check each portion carefully, especially before serving it to children.
Can you eat the skin of whole mullet?
Yes, whole mullet skin is edible when the fish has been properly scaled and cooked. Grilling or pan-frying can make the skin crisp; remove it if the scales were not thoroughly taken off.
How do you clean whole mullet before cooking?
To clean whole mullet, scrape off the scales from tail to head, cut open the belly, and remove the entrails. Scrape away the dark lining and rinse the cavity briefly under cold water.
Why does whole mullet sometimes taste muddy?
Whole mullet can taste muddy when it comes from shallow waters with muddy bottoms. Cleaning the belly cavity thoroughly may reduce lingering odors, but it cannot always remove a flavor that comes from the fish’s habitat.
Is whole mullet the same as red mullet?
No, whole mullet usually refers to a gray mullet, while red mullet belongs to a different fish group. They are not interchangeable names: red mullet is smaller and has a distinctly different flavor and texture.
Can you eat whole mullet roe?
Yes, whole mullet roe is edible and is prized in some food traditions, including when salted and dried. Handle it gently when removing it, keep it chilled, and cook fresh roe thoroughly.
How should you store whole mullet, and can you freeze it?
Keep whole mullet cold and cook it as soon as practical after purchase. For longer storage, clean and wrap it tightly before freezing; thaw it in the refrigerator and do not refreeze it once thawed.
Whole mullet Vitamins & Minerals
Vitamins
B12
4µg · 167% DV
Vitamin D
14µg · 70% DV
B3
7mg · 44% DV
B6
0.6mg · 35% DV
Minerals
Selenium
72µg · 131% DV
Phosphorus
420mg · 60% DV
Iodine
60µg · 40% DV
Potassium ⭐
660mg · 19% DV
Sodium
140mg · 6% DV
Whole mullet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole mullet
To burn the 234 calories in 1 piece (medium) (200 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 Whole mullet?
Whole mullet is a mullet prepared and cooked with its body intact, commonly with the fish cleaned first. Mullet is found in many coastal waters and has a long place in Mediterranean cooking, where whole fish are often grilled or baked rather than turned into fillets.
Its flesh is tender, mildly rich and pleasantly savoury. Serve it with lemon and herbs, alongside a crisp salad, potatoes or bread; grilling is a simple way to bring out its flavour. It is a high-protein fish with virtually no carbohydrates, making it a straightforward fit for a lower-carb meal. For a lighter plate, bake it with vegetables and use only a little oil.
How Nutritious Is Whole mullet?
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 Whole 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 Whole mullet Contain Allergens?
Contains these allergens:
Which Diets Is Whole 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
Whole mullet Fat Profile
SATURATED
2.2g
MONOUNSATURATED
3.2g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Whole mullet
Foods Similar to Whole mullet
Have another question about Whole mullet?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.