Calories in mullet: 109 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 26.2 g protein and 5.3 g fat.

5.3 gFat

26.2 gProtein

109 gWater

5.3 gFat
26.2 gProtein
109 gWater

Below average for fish and seafood

Mullet is 109 kcal per 100 g. The 170 fish and seafood in this database average 138.

Mullet109

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 fillet0.32 g

Vitamins and minerals in mullet

Five of the 20 recorded reach the “high in” level. Selenium leads by a long way.

117 %

Selenium

0.0644 mg in a 140 g fillet

43rd 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)9.9 mg62 %

Phosphorus308 mg44 %

Vitamin B60.59 mg42 %

Chloride196 mg25 %

A source of

Only a trace

Vitamin A
Vitamin C
Manganese

Show all 20 with amounts

Selenium0.0644 mg, 117 %

Vitamin B120.0028 mg, 112 %

Niacin (vitamin B3)9.9 mg, 62 %

Phosphorus308 mg, 44 %

Vitamin B60.59 mg, 42 %

Chloride196 mg, 25 %

Potassium476 mg, 24 %

Vitamin D0.00112 mg, 22 %

Calcium92.4 mg, 12 %

Magnesium42 mg, 11 %

Pantothenic acid (vitamin B5)0.64 mg, 11 %

Iodine0.0154 mg, 10 %

Thiamin (vitamin B1)0.11 mg, 10 %

Riboflavin (vitamin B2)0.11 mg, 8 %

Folate0.0154 mg, 7.7 %

Vitamin E0.71 mg, 6 %

Biotin0.0028 mg, 5.6 %

Copper0.06 mg, 5.6 %

Zinc0.42 mg, 4.2 %

Iron0.42 mg, 3 %

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 3 % of the zinc reference intake per 100 g.

Vitamin C

Tracein mullet

Find it inCherries, West Indian2150 % per 100 g

Zinc

3%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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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

Per 100 g, kippers (grilled) has the most selenium in this comparison, followed by swordfish (grilled) and mullet.

0.057mg

0.046mg

0.037mg

0.03mg

0.024mg

Kippers, grilled+0.011 mg

Swordfish, grilled+0.011 mg

Mullet, Red, flesh only, rawthis page

Salmon, red, canned in brine, drained−0.009 mg

Prawns, standard, purchased cooked−0.016 mg

Scampi, coated in breadcrumbs, fried−0.022 mg

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

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Questions about mullet

The questions people ask about mullet, answered from the dataset.

How many calories are in a portion of mullet?

A typical portion (140 g, one fillet) gives 153 kcal. Per 100 g the figure is 109 kcal.

Is mullet high in selenium?

Yes. Mullet, Red, flesh only, raw has 0.046 mg selenium per 100 g, 84 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does mullet have most of?

By share of the daily reference intake: selenium (0.046 mg, 84 %), vitamin B12 (0.002 mg, 80 %) and niacin (7.1 mg, 44 %) per 100 g.

Is mullet a good source of protein?

Mullet, Red, flesh only, raw has 18.7 g protein per 100 g, 69 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-098, Mullet, Red, flesh only, raw, 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. Edible proportion: 23 % of the weight as bought is eaten. 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.