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Mullet Fillet, Raw

Mullet Fillet, Raw

EverydayRaw

Mullet is a versatile coastal fish known for its rich, moderately oily flesh and distinctive flavor profile. The raw fillets display a pinkish to grayish-white color and firm texture, containing healthy omega-3 fatty acids and high-quality protein. This sustainable seafood option is particularly popular in Mediterranean and Asian cuisines, where it's valued for its ability to hold up well to various cooking methods while maintaining its moisture.

Macro Impact

A 4 oz serving contains 132 calories, 22g protein, 0g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 132 calories?
Walking3.5 mph, moderate pace
31 min
YogaModerate effort, gentle pace
22 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
15 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories132
% Daily Value*
Total Fat4g
5%
Saturated Fat1g
6%
Trans Fat0g
Polyunsaturated Fat0.8g
Monounsaturated Fat1g
Cholesterol55mg
18%
Sodium73mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein22g
Vitamin D2mcg
8%
Calcium46mg
4%
Iron1mg
6%
Potassium403mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
1 / 31 g
4%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
55 / 300 g
18%
Omega 3
0 / 5 g
10%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
22 / 80 g
27%
Amino Acids
Histidine
1 / 3 g
21%
Isoleucine
1 / 2 g
63%
Leucine
2 / 3 g
57%
Lysine
2 / 2 g
84%
Methionine
1 / 1 g
54%
Phenylalanine
1 / 2 g
43%
Threonine
1 / 1 g
80%
Tryptophan
0 / 0 g
77%
Valine
1 / 2 g
55%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
6 / 15 mg
39%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
1 / 1 mg
37%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
0 / 2 mcg
10%
Folate
10 / 400 mcg
3%
Vitamin A
42 / 800 mcg
5%
Vitamin C
1 / 83 mg
2%
Vitamin D
2 / 15 mcg
11%
Vitamin E
1 / 15 mg
8%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
46 / 1k mg
5%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
9%
Magnesium
33 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
250 / 700 mg
36%
Potassium
403 / 3k mg
13%
Selenium
41 / 55 mcg
75%
Sodium
74 / 2.3k mg
3%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
11 / 150 mcg
8%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
87 g
Caffeine
0 mg
Choline
79 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, mullet, striped, raw. USDA Standard Reference, Legacy. Food ID 175123.
  2. 2.Fish, mullet, striped, raw. Canadian Nutrient File. Food ID 3029.
  3. 3.Mullet, yelloweye, fillet, raw. Australian Nutrient Database. Public Food Key F005922.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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