Group · Fish
Grey mullet
Grey mullet is a fish with fine, flavourful flesh, found in coastal waters and estuaries alike. Often called grey mullet or striped mullet, it comes in several species and is cooked whole, as fillets or as a loin. Its firm, slightly briny flesh makes it a versatile fish, enjoyed grilled, poached or baked. Nutritionally, mullet has an excellent profile: around 143 kcal per 100 g, nearly 24.8 g of protein, no carbohydrates and only 4.86 g of fat. It is a great ally in a balanced diet, rich in quality protein and reasonable in calories, and fits easily into varied meals.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 143 kcal |
| Kilojoules | 602 kJ |
| Protein | 24,8 g |
| Fat | 4,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- EPA0,35 g140 %
- Iodine190 µg127 %
- DHA0,16 g64 %
- Vitamin B60,49 mg35 %
- Phosphorus244 mg35 %
- Vitamin B35,05 mg32 %
- Potassium458 mg23 %
- Total omega-30,51 g20 %
See the other 13 nutrients
- Vitamin B50,88 mg15 %
- Zinc1,21 mg12 %
- Copper0,11 mg11 %
- Iron1,41 mg10 %
- Vitamin B120,25 µg10 %
- Vitamin B20,13 mg9 %
- Magnesium33 mg9 %
- Vitamin B10,08 mg7 %
- Vitamin A42 µg5 %
- Vitamin B910 µg5 %
- Calcium31 mg4 %
- Manganese0,05 mg3 %
- Vitamin C1,2 mg2 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Grey mullet suits many cooking methods. To preserve its nutritional qualities, choose baking in a parcel, steaming or poaching in court-bouillon. Gentle cooking keeps its flesh tender and limits the need for added fat. Barbecued with a squeeze of lemon, herbs and a touch of olive oil, it develops a delicate flavour. A portion of 120 to 150 g suits a meal perfectly, served with green vegetables and a wholegrain cereal.
Nutritional values and benefits: with about 24.8 g of protein per 100 g, mullet is among the highest-protein fish, while staying moderate in calories. It provides fatty acids including omega-3, B vitamins, and minerals such as phosphorus, selenium and iodine. Its glycaemic index is zero since it contains no carbohydrates, which makes it an excellent choice for keeping your appetite steady.
- Buying and storage: choose a mullet with bright eyes, red gills and a clean sea smell. Eat it within 24 to 48 hours or freeze it quickly.
- Smart pairings: fennel, tomato, citrus fruits, fresh herbs or roasted vegetables show off its flesh.
- Seasonality: it is found mainly from spring to autumn at the fishmonger’s.
For active people: mullet is a lean protein source that is ideal for muscle recovery after exercise. Paired with starchy foods and vegetables, it makes a complete post-workout meal that supports the rebuilding of muscle fibres without a calorie overload. When cutting or lean bulking, its high protein density and lack of carbohydrates are an advantage. If you want to vary your fish intake, you can also explore other options in the fish family, such as sea bass or European seabass, which have similar profiles.
Weight control: at 143 kcal per 100 g, mullet stays light as long as you keep seasoning under control. Avoid deep-frying and rich sauces, which push up the calories. To place this fish among your meals, consult the food calorie table. As part of a balanced diet, mullet is a tasty partner for anyone watching their waistline without giving up pleasure.