Calories in grilled mullet: 121 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

6.2 gFat

28.6 gProtein

103 gWater

1.8 gMinerals and the rest

6.2 gFat
28.6 gProtein
103 gWater
1.8 gMinerals and the rest

About average for fish and seafood

Mullet is 121 kcal per 100 g. The 170 fish and seafood in this database average 138.

Mullet121

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.39 g

Vitamins and minerals in mullet

Four of the 20 reach the “high in” level, led by selenium.

137 %

Selenium

0.0756 mg in a 140 g fillet

27th of 131 fish and seafood

Selenium contributes to the normal function of the immune system, to normal thyroid function and to the maintenance of normal hair and nails.

Vitamin B120.0028 mg112 %

Niacin (vitamin B3)11.2 mg70 %

Phosphorus364 mg52 %

Vitamin B60.57 mg41 %

Potassium560 mg28 %

A source of

Only a trace

Vitamin A
Vitamin C
Manganese

Show all 20 with amounts

Selenium0.0756 mg, 137 %

Vitamin B120.0028 mg, 112 %

Niacin (vitamin B3)11.2 mg, 70 %

Phosphorus364 mg, 52 %

Vitamin B60.57 mg, 41 %

Potassium560 mg, 28 %

Chloride224 mg, 28 %

Vitamin D0.00126 mg, 25 %

Calcium108 mg, 13 %

Magnesium49 mg, 13 %

Iodine0.0182 mg, 12 %

Pantothenic acid (vitamin B5)0.69 mg, 11 %

Riboflavin (vitamin B2)0.14 mg, 10 %

Thiamin (vitamin B1)0.1 mg, 8.9 %

Biotin0.0042 mg, 8.4 %

Folate0.014 mg, 7 %

Copper0.07 mg, 7 %

Vitamin E0.83 mg, 6.9 %

Zinc0.56 mg, 5.6 %

Iron0.56 mg, 4 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What mullet doesn’t give you. And where to find it.

No recorded vitamin C or vitamin A, and only 4 % of the zinc reference intake per 100 g.

Vitamin C

Tracein mullet

Find it inCherries, West Indian2150 % per 100 g

Zinc

4%in mullet, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin A

Tracein mullet

Find it inLiver, calf, fried3152 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Mullet against other fish and seafood

Mullet comes second for selenium here, just behind mackerel (smoked).

0.059mg

0.054mg

0.049mg

0.032mg

0.029mg

Mackerel, smoked+0.005 mg

Mullet, Red, flesh only, grilledthis page

Sardines, canned, drained−0.005 mg

Salmon, wild, grilled−0.022 mg

Bass, sea, raw−0.025 mg

All values per 100 g, from the same dataset. Differences are against mullet.

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Questions about mullet

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of mullet?

A typical portion (140 g, one fillet) gives 169 kcal. Per 100 g the figure is 121 kcal.

Is mullet high in selenium?

Yes. Mullet, Red, flesh only, grilled has 0.054 mg selenium per 100 g, 98 % of the NRV, above the 30 % threshold for a “high in” claim.

Does grilling change the riboflavin in mullet?

Yes. Per 100 g, riboflavin goes from 0.08 mg raw to 0.1 mg grilled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does mullet have most of?

By share of the daily reference intake: selenium (0.054 mg, 98 %), vitamin B12 (0.002 mg, 80 %) and niacin (8 mg, 50 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-099, Mullet, Red, flesh only, grilled, 6 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Analytical survey of fish and fish products, 1991-1992. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Red Mullet). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.