Calories in grilled mullet: 150 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 36 g protein and 7.3 g fat.

7.3 gFat

36 gProtein

94.9 gWater

1.8 gMinerals and the rest

7.3 gFat
36 gProtein
94.9 gWater
1.8 gMinerals and the rest

About average for fish and seafood

Mullet is 150 kcal per 100 g. The 170 fish and seafood in this database average 138.

Mullet150

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 fillet0.29 g

Vitamins and minerals in mullet

Four of the 15 recorded reach the “high in” level. Iodine leads by a long way.

233 %

Iodine

0.35 mg in a 140 g fillet

13th of 122 fish and seafood

Iodine contributes to normal cognitive function and to normal thyroid function.

Selenium0.0924 mg168 %

Niacin (vitamin B3)12.9 mg80 %

Phosphorus462 mg66 %

Potassium644 mg32 %

Chloride238 mg30 %

Only a trace

Vitamin C

Show all 15 with amounts

Iodine0.35 mg, 233 %

Selenium0.0924 mg, 168 %

Niacin (vitamin B3)12.9 mg, 80 %

Phosphorus462 mg, 66 %

Potassium644 mg, 32 %

Chloride238 mg, 30 %

Riboflavin (vitamin B2)0.25 mg, 18 %

Magnesium53.2 mg, 14 %

Iron1.8 mg, 13 %

Copper0.13 mg, 13 %

Vitamin A0.0854 mg, 11 %

Thiamin (vitamin B1)0.1 mg, 8.9 %

Zinc0.7 mg, 7 %

Calcium49 mg, 6.1 %

Manganese0.01 mg, 0.7 %

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, and only 5 % of the zinc reference intake and 6.4 % of the thiamin reference intake per 100 g.

Vitamin C

Tracein mullet

Find it inCherries, West Indian2150 % per 100 g

Zinc

5%in mullet, per 100 g

Find it inOysters, raw592 % per 100 g

Thiamin (vitamin B1)

6.4%in mullet, per 100 g

Find it inWheatgerm164 % per 100 g

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Mullet against other fish and seafood

Per 100 g, mullet has the most iodine of the 6 here, ahead of coley (steamed).

0.25mg

0.142mg

0.14mg

0.101mg

0.094mg

0.065mg

Mullet, Grey, flesh only, grilledthis page

Coley, steamed−0.108 mg

Mussels, raw−0.11 mg

Sardines, grilled−0.149 mg

Pollock, Alaskan, steamed−0.156 mg

Red snapper, fried−0.185 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 210 kcal. Per 100 g the figure is 150 kcal.

Is mullet high in iodine?

Yes. Mullet, Grey, flesh only, grilled has 0.25 mg iodine per 100 g, 167 % of the NRV, above the 30 % threshold for a “high in” claim.

Does grilling change the potassium in mullet?

Yes. Per 100 g, potassium goes from 350 mg raw to 460 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: iodine (0.25 mg, 167 %), selenium (0.066 mg, 120 %) and niacin (9.2 mg, 57 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-096, Mullet, Grey, flesh only, grilled, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. 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: Mullet Striped Fish). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.