Calorie Chart / Fish / Red mullet
How Many Calories Are in Red mullet?
Calculation of the nutritional value & Recommended Dietary Intake of red mullet
For g and a calorie requirement of kcal
| Calories 222 kcal | Proteins 29 g | Lipids 12 g | Carbohydrates 0 g |
| 11% | 39% | 18% | 0% |
Health benefits of red mullet
Red mullet - 100g
Calories 148 kcal
Proteins 19 g
Lipids 8 g
Carbohydrates 0 g
With around 148 calories per 100 g, red mullet is considered a moderate-calorie fish, making it a smart choice for anyone who wants flavor without an explosion of calories. It delivers roughly 19 g of high-quality proteins and only 8 g of lipids, most of which are heart-friendly omega-3 fatty acids (EPA & DHA).
Red mullet is also a valuable source of vitamin B12, niacin (B3), and vitamin D―nutrients that support normal energy metabolism, information worth knowing when you are watching your calories during a diet or intense training. On the mineral side, it supplies iodine for thyroid balance, selenium for antioxidant defense, and phosphorus for bone health. Trace amounts of astaxanthin, the carotenoid that gives the fish its reddish skin, add an extra antioxidant touch (supposed benefit currently under investigation).
Culinary historians note that the Romans prized red mullet so highly that its price could exceed that of silver; today, the fish remains a Mediterranean emblem and often stars in traditional bouillabaisse. Knowing these facts can make a simple calorie check feel more meaningful.
Tips for incorporating red mullet into a balanced diet
To keep the calories in check, grill whole red mullet with a squeeze of lemon, a sprinkle of herbs, and serve it alongside steamed zucchini. This combination adds fiber and freshness while maintaining a low overall calorie count.
After sport, pair pan-seared fillets with a portion of brown rice and a peppery arugula salad. The mix of complex carbohydrates and proteins supports recovery without overshooting your daily calorie target.
For a festive menu, incorporate red mullet into a Provençal fish soup together with monkfish and sea bream. Using a tomato base keeps carbohydrates minimal and calories moderate while multiplying marine flavors.
Frequently Asked Questions
- How many calories are in red mullet?
- There are 148 kcal per 100 g.
- Is red mullet considered a fatty fish?
- With about 8 g of lipids per 100 g, red mullet sits between lean white fish and oily fish like mackerel; its calories therefore remain moderate while still supplying beneficial omega-3.
- How much protein does red mullet provide?
- Approximately 19 g of proteins per 100 g, a valuable amount for muscle maintenance without excessive calories.
- Does red mullet contain carbohydrates?
- No, it contains 0 g of carbohydrates, making it suitable for low-carb or ketogenic plans that track calories carefully.
- What cooking method preserves the least calories?
- Steaming or oven-grilling without added fat keeps calories lowest; frying can almost double the calories of the final dish.
- Can I eat the skin of red mullet?
- Yes. The thin skin becomes crispy when grilled and contains extra antioxidants; just scale it well to avoid bitterness.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
