Mullet
Categories
| Macros | per 100 g |
|---|---|
| Calories | 113 kcal |
| Protein | 19.4 g |
| Fat | 3.8 g |
| Carbs | 0.0 g |
Mullet is a lean saltwater fish, eaten raw in preparations such as ceviche or more commonly cooked by grilling, smoking, or pan-frying. It is a regional staple in coastal areas of the Mediterranean, the Gulf of Mexico, and parts of Asia. Per 100 g, raw mullet provides 113 kcal, 19.4 g of protein, 3.8 g of fat, and zero carbohydrates or fibre, making it a high-protein, low-fat option among everyday fish. It delivers 357 mg of potassium and 220 mg of phosphorus per 100 g, alongside 70.2 mg of choline and 37 mcg of vitamin A. No glycemic index applies given its zero carbohydrate content. Mullet fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in mullet?
Raw mullet contains 113 kcal per 100 g. A typical fillet portion of around 150 g would provide roughly 170 kcal, with the majority coming from its 19.4 g of protein per 100 g.
How much potassium is in mullet?
Mullet provides 357 mg of potassium per 100 g, which is a solid amount for a fish of its calorie level. It also contains 220 mg of phosphorus per 100 g, making it a notable source of both minerals.
Is mullet keto-friendly?
Yes, mullet is well suited to a keto diet. It contains zero carbohydrates per 100 g, with its calories coming entirely from 19.4 g of protein and 3.8 g of fat.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 113 kcal |
| Protein | 19.4 g |
| Fat | 3.8 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.1 g |
| Monounsaturated | 1.0 g |
| Polyunsaturated | 0.81 g |
| Omega-3 | 0.59 g |
| Omega-6 | 0.16 g |
| Cholesterol | 49.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 41.0 mg |
| Iron | 1.0 mg |
| Magnesium | 29.0 mg |
| Phosphorus | 220 mg |
| Potassium | 357 mg |
| Sodium | 65.0 mg |
| Zinc | 0.52 mg |
| Copper | 0.051 mg |
| Manganese | 0.10 mg |
| Selenium | 36.5 mcg |
| Iodine | 11.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 37.0 mcg |
| Retinol | 37.0 mcg |
| Vitamin C | 1.2 mg |
| Vitamin D | 1.5 mcg |
| Vitamin E | 0.64 mg |
| Vitamin K | 0.10 mcg |
| Thiamin (B1) | 0.090 mg |
| Riboflavin (B2) | 0.080 mg |
| Niacin (B3) | 5.2 mg |
| Pantothenic acid (B5) | 0.76 mg |
| Vitamin B6 | 0.42 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 2.0 mcg |
| Choline | 70.2 mg |
