Mullet Nutrition Calculator — Calories & Nutrition per Serving

Grilled striped mullet delivers 46.8mcg selenium per 100g (85% DV) and 6.3mg niacin (39% DV) — a micronutrient combination that matches bluefish while coming in at 9 fewer calories ^[1]. A standard fillet (93g) provides 43.5mcg selenium (79% DV) and 5.9mg niacin (37% DV).

Mullet also provides 0.49mg vitamin B6 (29% DV) and 0.14mg copper (16% DV) per 100g — both notably higher than most white fish ^[1]. The combination of selenium, niacin, B6, and copper makes mullet one of the more micronutrient-diverse fish per calorie in the USDA database.

Research on grey mullet nutritional quality has documented that mullet's mineral content, particularly iron (1.4mg per 100g cooked) and zinc (0.88mg), exceeds most white fish and reflects the species' omnivorous feeding on algae, detritus, and small invertebrates in coastal waters ^[2].

Bottarga — salt-cured, pressed, and dried mullet roe — is a dramatically different product nutritionally from the fish itself. At 373 kcal per 100g, it has 2.5x the calories of grilled mullet. Protein concentrates to 35.6g, fat rises to 22g (with 6.5g omega-3), and sodium reaches 1,520mg ^[1].

The omega-3 concentration is extraordinary: 6.5g per 100g — three times the omega-3 in salmon per gram. However, bottarga is typically used as a garnish (10g grated over pasta), not eaten in bulk. A 10g grating delivers 37 kcal, 3.6g protein, 0.65g omega-3, and 152mg sodium — a meaningful omega-3 contribution from a tiny serving ^[1].

Bottarga also contains 285mcg vitamin A (32% DV), 12mcg B12 (500% DV), and 374mg cholesterol per 100g. Even at the typical 10g serving, that is 1.2mcg B12 (50% DV) from what amounts to two teaspoons of grated roe ^[1].

In the American South, mullet is classically dredged in cornmeal and pan-fried. This preparation increases calories from 150 kcal (grilled) to 218 kcal per 100g — a 45% increase ^[1]. The cornmeal coating contributes approximately 7g carbohydrates (one of the few times fish has measurable carbs) and the frying oil adds 5.6g of fat.

Sodium also rises from 71mg to 180mg per 100g — partly from the cornmeal coating and partly from seasoning salt commonly used in southern preparations. A full-sized fried mullet fillet (approximately 120g) logs at 262 kcal with 27g protein ^[1].

For tracking comparison: cornmeal-fried mullet (218 kcal) is nutritionally similar to breaded fish & chips haddock (217 kcal) — but with 2.5g more protein per 100g, significantly more iron (1.5mg vs. 0.8mg), and more potassium (380mg vs. 260mg). The fried mullet is a more nutrient-dense fried fish option ^[1].

Most fish provide 50-250% of daily B12 per 100g serving. Mullet is a notable exception: 0.25mcg B12 per 100g (10% DV) ^[1]. For comparison: bluefish has 6.22mcg (259% DV), salmon 3.2mcg (133% DV), and even tilapia provides 1.9mcg (78% DV). Mullet has 25x less B12 than bluefish.

This unusually low B12 for fish may reflect mullet's largely herbivorous/detritivorous feeding ecology — B12 is concentrated through the marine food chain primarily via animal-based diets, and mullet's plant/algae-heavy diet limits B12 accumulation in its tissues ^[2].

If B12 is a key tracking nutrient, mullet alone will not meaningfully contribute. A 6-oz fillet provides only 0.43mcg B12 (18% DV). Compensate by choosing higher-B12 fish for other meals, or pair mullet with B12-rich ingredients like eggs (0.89mcg per large egg) ^[1].

Striped mullet (Mugil cephalus) is one of the most globally distributed and consumed fish species — eaten across the Mediterranean, Southeast Asia, the Caribbean, West Africa, and the American South. The base nutrition remains consistent: 150 kcal, 24.8g protein, 4.9g fat per 100g cooked ^[1].

Regional preparations vary dramatically: grilled whole in the Mediterranean, fried in cornmeal in the American South, smoked in Northern Europe, steamed in Southeast Asia, and the roe processed into bottarga (Italy) or karasumi (Japan/Taiwan). Each method changes the calorie and sodium profile substantially ^[2].

Research comparing fresh and processed grey mullet products has documented that while the base amino acid profile remains stable across preparations, mineral content — particularly sodium and iron — varies up to 8x depending on the curing, smoking, or frying method applied ^[3].