177 %
Iodine contributes to normal cognitive function and to normal thyroid function.
How many calories are in mullet?
161kcal
in a 140 g fillet
115 kcal per 100 g.
Source: UK CoFID 2021, record 16-095. Checked 5 October 2026.
5.6 gFat
27.7 gProtein
0 gFibre
177 %Daily iodine
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.
- 5.6 gFat
- 27.7 gProtein
- 105 gWater
- 1.4 gMinerals and the rest
Below average for fish and seafood
Mullet is 115 kcal per 100 g. The 170 fish and seafood in this database average 138.
Mullet115
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 fillet0.23 g
Vitamins and minerals in mullet
Four of the 15 reach the “high in” level, led by iodine.
Only a trace
- Vitamin C
Show all 15 with amounts
Iodine0.266 mg, 177 %
Selenium0.0714 mg, 130 %
Niacin (vitamin B3)10.5 mg, 66 %
Phosphorus364 mg, 52 %
Potassium490 mg, 25 %
Chloride182 mg, 23 %
Riboflavin (vitamin B2)0.21 mg, 15 %
Magnesium40.6 mg, 11 %
Iron1.4 mg, 10 %
Copper0.1 mg, 9.8 %
Vitamin A0.0658 mg, 8.2 %
Thiamin (vitamin B1)0.08 mg, 7.6 %
Zinc0.56 mg, 5.6 %
Calcium37.8 mg, 4.7 %
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 4 % of the zinc reference intake and 5.5 % of the thiamin 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
Thiamin (vitamin B1)
5.5%in mullet, per 100 g
Find it inWheatgerm164 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Mullet against other fish and seafood
Mullet comes second for iodine here, just behind mussels in white wine sauce (cooked).
0.282mg
0.19mg
0.143mg
0.11mg
0.092mg
0.064mg
Mussels in white wine sauce, cooked+0.092 mg
Mullet, Grey, flesh only, rawthis page
Coley, grilled−0.047 mg
Cod, salted and smoked, raw−0.08 mg
Scampi, coated in breadcrumbs, fried−0.098 mg
Sprats, raw−0.126 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 161 kcal. Per 100 g the figure is 115 kcal.
Is mullet high in iodine?
Yes. Mullet, Grey, flesh only, raw has 0.19 mg iodine per 100 g, 127 % 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: iodine (0.19 mg, 127 %), selenium (0.051 mg, 93 %) and niacin (7.5 mg, 47 %) per 100 g.
Is mullet a good source of protein?
Mullet, Grey, flesh only, raw has 19.8 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 16-095, Mullet, Grey, flesh only, raw, 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. Edible proportion: 50 % 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.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most iodine.
More fish and seafood
- Salmon, smoked (hot-smoked)186 kcal
- Squid, raw81 kcal
- Boal, raw86 kcal
- Coley, raw82 kcal
- Haddock, smoked, poached92 kcal
- Lemon sole, raw73 kcal
- All 170 fish and seafood
Most iodine
- Haddock, grilled0.421 mg
- Haddock, poached0.409 mg
- Shrimps, dried0.4 mg
- Seaweed, kombu, dried, raw441 mg
- Seaweed, wakame, dried, raw16.8 mg
- Seaweed, nori, dried, raw1.47 mg
- Iodine guide