Food guide

Mullet

Mullet is a widely eaten fish or shellfish, usually served with grain or vegetables.

SeafoodProtein-Rich

Mullet, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of mullet for fair comparison. Typical serving: 100 g — 150 kcal per 100 g serving.

Nutrition information for Mullet
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	150 kcal	150 kcal	100 kcal
Protein	24.8 g	24.8 g	16.5 g
Carbohydrate	0 g	0 g	0 g
Fat	4.9 g	4.9 g	3.3 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of mullet, with a typical serving and FDA Daily Value for adults.

Micronutrients for Mullet
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	42 µg	42 µg	5%
Vitamin C	1.2 mg	1.2 mg	1%
Thiamin	0.1 mg	0.1 mg	8%
Riboflavin	0.1 mg	0.1 mg	8%
Niacin	6.3 mg	6.3 mg	39%
Vitamin B6	0.49 mg	0.49 mg	29%
Folate	10 µg	10 µg	3%
Vitamin B12	0.25 µg	0.25 µg	10%
Pantothenic acid	0.88 mg	0.88 mg	18%
Minerals
Calcium	31 mg	31 mg	2%
Iron	1.4 mg	1.4 mg	8%
Magnesium	33 mg	33 mg	8%
Phosphorus	244 mg	244 mg	20%
Potassium	458 mg	458 mg	10%
Sodium	71 mg	71 mg	3%
Zinc	0.88 mg	0.88 mg	8%
Selenium	46.8 µg	46.8 µg	85%
Copper	0.14 mg	0.14 mg	16%
Manganese	0.022 mg	0.022 mg	<1%

Source: USDA FoodData Central — Fish, mullet, striped, cooked, dry heat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat mullet?

A concentrated protein food for the calories it costs.
Mullet is a widely eaten fish or shellfish, usually served with grain or vegetables.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Rice, Vegetables, Lemon.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.