Food · Finfish and Shellfish Products
Mullet nutrition facts
A typical portion of mullet (3 oz; 85 g, fish, striped, cooked, dry heat) has 130 calories and 21g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 117 calories (fish, striped, raw) to 202 (fish).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Fish, mullet, striped, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 24.8g
- more than 86% of 8,218 USDA reference foods
- Calories per 100 g
- 150
- more than 42% of reference foods
- Sodium per 100 g
- 71mg
- more than 49% of reference foods
3 oz weighs 85 g in USDA's record for Fish, mullet, striped, cooked, dry heat (FDC 175124).
Where the calories come from: 0% carbohydrate, 31% fat and 69% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
- Niacin5.4 mg in 3 oz (85 g), 33% of the Daily Value
- Vitamin B60.4 mg in 3 oz (85 g), 25% of the Daily Value
- Phosphorus207 mg in 3 oz (85 g), 17% of the Daily Value
- Copper0.1 mg in 3 oz (85 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 175124), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of mullet USDA describes
Fish has the most calories per 100 g (202); the fewest: Fish, striped, raw (117)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, mullet, striped, cooked, dry heat | 150 | 24.8 g | 4.9 g | 71 mg |
| Fish, mullet | 202 | 21.6 g | 8.8 g | 331 mg |
| Fish, mullet, striped, raw | 117 | 19.4 g | 3.8 g | 65 mg |
Every nutrient in this record (62)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 21.1 g | 24.8 g | 42% |
| Total lipid (fat) | 4.13 g | 4.86 g | 5% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.14 g | 1.34 g | |
| Energy | 128 kcal | 150 kcal | |
| Water | 59.9 g | 70.5 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 53.5 mg | 63.0 mg | 18% |
| Fatty acids, total saturated | 1.22 g | 1.43 g | 6% |
| Fatty acids, total monounsaturated | 1.17 g | 1.38 g | |
| Fatty acids, total polyunsaturated | 0.78 g | 0.92 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 26.4 mg | 31.0 mg | 2% |
| Iron, Fe | 1.20 mg | 1.41 mg | 7% |
| Magnesium, Mg | 28.1 mg | 33.0 mg | 7% |
| Phosphorus, P | 207 mg | 244 mg | 17% |
| Potassium, K | 389 mg | 458 mg | 8% |
| Sodium, Na | 60.4 mg | 71.0 mg | 3% |
| Zinc, Zn | 0.75 mg | 0.88 mg | 7% |
| Copper, Cu | 0.12 mg | 0.14 mg | 13% |
| Manganese, Mn | 0.019 mg | 0.022 mg | 1% |
| Selenium, Se | 39.8 µg | 46.8 µg | 72% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 35.7 µg | 42.0 µg | |
| Vitamin A, RAE | 35.7 µg | 42.0 µg | 4% |
| Vitamin C, total ascorbic acid | 1.02 mg | 1.20 mg | 1% |
| Thiamin | 0.085 mg | 0.10 mg | 7% |
| Riboflavin | 0.085 mg | 0.10 mg | 7% |
| Niacin | 5.36 mg | 6.30 mg | 33% |
| Pantothenic acid | 0.75 mg | 0.88 mg | |
| Vitamin B-6 | 0.42 mg | 0.49 mg | 25% |
| Folate, total | 8.50 µg | 10.0 µg | |
| Vitamin B-12 | 0.21 µg | 0.25 µg | 9% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 8.50 µg | 10.0 µg | |
| Folate, DFE | 8.50 µg | 10.0 µg | 2% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.24 g | 0.28 g | |
| Threonine | 0.92 g | 1.09 g | |
| Isoleucine | 0.97 g | 1.14 g | |
| Leucine | 1.71 g | 2.02 g | |
| Lysine | 1.94 g | 2.28 g | |
| Methionine | 0.62 g | 0.73 g | |
| Cystine | 0.23 g | 0.27 g | |
| Phenylalanine | 0.82 g | 0.97 g | |
| Tyrosine | 0.71 g | 0.84 g | |
| Valine | 1.09 g | 1.28 g | |
| Arginine | 1.26 g | 1.48 g | |
| Histidine | 0.62 g | 0.73 g | |
| Alanine | 1.27 g | 1.50 g | |
| Aspartic acid | 2.16 g | 2.54 g | |
| Glutamic acid | 3.15 g | 3.70 g | |
| Glycine | 1.01 g | 1.19 g | |
| Proline | 0.75 g | 0.88 g | |
| Serine | 0.86 g | 1.01 g |
Fatty acids (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.053 g | 0.062 g | |
| SFA 16:0 | 0.25 g | 0.29 g | |
| SFA 18:0 | 0.082 g | 0.096 g | |
| MUFA 18:1 | 0.17 g | 0.20 g | |
| PUFA 18:2 | 0.080 g | 0.094 g | |
| PUFA 20:4 | 0.082 g | 0.097 g | |
| PUFA 22:6 n-3 (DHA) | 0.13 g | 0.15 g | |
| MUFA 16:1 | 0.15 g | 0.18 g | |
| PUFA 20:5 n-3 (EPA) | 0.15 g | 0.18 g | |
| PUFA 22:5 n-3 (DPA) | 0.078 g | 0.092 g |
Source: USDA FoodData Central, FDC 175124: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in mullet?
130 in 3 oz (85 g) of fish, striped, cooked, dry heat; 117 to 202 per 100 g across USDA's descriptions.
How much protein is in mullet?
21g in 3 oz; 24.8 g per 100 g.
How much sodium is in mullet?
60mg in 3 oz; 71 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov