Mullet, steamed or poached
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Mullet (yield After Cooking, Bone Removed)195 g
✓
Medium Mullet (yield After Cooking, Bone Removed)292 g
✓
Large Mullet (yield After Cooking, Bone Removed)390 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 medium mullet (yield after cooking, bone removed) (292 g)
429.2 calories, 125.1 from fat
 
Carbs
0 g
 
Proteins
71 g
 
Fat
13.9 g
 
Sat. Fat
4.1 g

KEY FACTS

(learn about health benefits or risks)
  • Mullet, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (21.7%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B6 (reduces the risk of heart attack) and Potassium (helps prevent muscle cramps).
  • Mullet, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (49% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.5 cal/g)
High
Density
(21.7 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
142%
Protein
0%
Carbs
0%
Fiber
21%
Fat
21%
Saturated Fat
60%
Cholesterol
48%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Important for the stimulation of antibodies; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Mullet, steamed or poached

Serving Size: medium mullet (yield after cooking, bone removed) (292g)

* Amount Per Serving
Calories 429.2 cal
Calories from Fat 125.1 cal
% Daily Value
Total Fat 13.9 g 21.4%
Saturated Fat 4.1 g 20.5%
Cholesterol 181 mg 60.3%
Sodium 1156.3 mg 48.2%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 71 g 142.1%
 
Vitamins
Vitamin A 360.1 IU 7.2%
Vitamin B6 1.2 mg 62.5%
Vitamin B12 0.7 mcg 11.7%
Vitamin C 3.2 mg 5.4%
Vitamin D 5.5 mcg 1.4%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.4%
 
Minerals
Calcium (Ca) 151.8 mg 14.6%
Copper (Cu) 0.2 mg 9.3%
Iron (Fe) 3.7 mg 20.8%
Magnesium (Mg) 96.4 mg 24.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 1115.4 mg 31.9%
Phosphorus (P) 730 mg 73%
Selenium (Se) 134 mcg 191.5%
Zinc (Zn) 1.9 mg 12.8%