Calorie Chart / Fish / Mullet Grey mullet
How Many Calories Are in Grey mullet?
Calculation of the nutritional value & Recommended Dietary Intake of grey mullet
For g and a calorie requirement of kcal
| Calories 227 kcal | Proteins 33 g | Lipids 11 g | Carbohydrates 0 g |
| 11% | 44% | 16% | 0% |
Health benefits of grey mullet
Grey mullet - 100g
Calories 151 kcal
Proteins 22 g
Lipids 7 g
Carbohydrates 0 g
Grey mullet is a moderate-calorie marine fish: at 151 calories per 100 g, it supplies energy without the excess calories of fattier varieties such as mackerel or salmon. Those calories come almost exclusively from its 22 g of high-quality proteins and 7 g of lipids, making it attractive to anyone who wants calories that actively support muscle maintenance.
Beyond calories, grey mullet is valued for its generous amount of omega-3 fatty acids (EPA & DHA), vitamin B12, vitamin D, selenium, and phosphorus. These nutrients contribute, respectively, to cardiovascular health, normal immune function, and bone integrity. The flesh is also naturally sodium-light, a point worth noting for people watching both salt and calories. Fishermen in the Mediterranean have prized the species for centuries; its roe, bottarga, was even used as currency in antiquity—proof that calories are not the only asset locked inside this fish.
Because it delivers proteins with almost zero carbohydrates, grey mullet fits low-carb or ketogenic meal plans while keeping calories in check. Its firm texture also resists grilling, so you can enjoy flavour development without adding many more calories through cooking fat.
Tips for incorporating grey mullet into a balanced diet
To keep calories moderate, bake grey mullet en papillote with lemon zest, fresh herbs, and a drizzle of olive oil; serve it over a portion of brown rice and steamed broccoli. This trio creates a balanced plate where calories are shared between lean proteins, complex carbs, and fibre.
Fans of bold flavours can try a Mediterranean grey-mullet ceviche: dice the fillet, marinate it in citrus juice, then fold in diced pomegranate seeds and chopped cucumber. The dish stays light in calories while delivering refreshing crunch.
For athletes needing extra calories after training, grey-mullet tacos work well: flake grilled fish into whole-grain tortillas, top with avocado purée and a spoonful of salsa—or replace the salsa with a spoon of tartar sauce if you prefer. Just remember that each extra garnish pushes calories upward, so measure portions.
Finally, swap high-calorie fries for a side of oven-roasted asparagus or Provençal ratatouille. These vegetable accompaniments let you enjoy the same satisfying volume of food while limiting overall calories.
Frequently Asked Questions
- How many calories are in grey mullet?
- Grey mullet provides 151 calories per 100 g.
- Is grey mullet considered low, moderate, or high in calories compared with other fish?
- With 151 calories per 100 g, grey mullet sits in the moderate-calorie range—leaner than oily fish such as sardine but higher in calories than very lean choices like cod.
- Does the cooking method change the calories of grey mullet?
- Yes. Grilling or steaming adds almost no calories, whereas frying in oil or pairing with butter-rich beurre blanc sauce can significantly increase the final calories on your plate.
- Are the calories in grey mullet mainly from proteins or fats?
- Most calories come from proteins (about 58% of total calories), the rest from healthy fats; carbohydrates contribute virtually no calories.
- Is grey mullet good for a weight-loss diet focused on calories?
- Its moderate calories, high satiety proteins, and omega-3 fats make grey mullet a smart pick for calorie-controlled plans, provided you use low-calorie cooking techniques.
- How does the calorie count of grey mullet roe (bottarga) compare?
- Bottarga is much denser: around 350 calories per 100 g, more than twice the calories of the fresh fillet. Use it sparingly as a flavouring.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
