OpenNutrition

AboutDownload
White Mullet, Raw

White Mullet, Raw

EverydayRaw

White mullet is a saltwater fish inhabiting coastal waters globally, prized for its firm texture and distinctively rich, oily flesh. This species delivers high concentrations of omega-3 fatty acids and lean protein, with an earthy brininess that withstands robust preparation methods like grilling or smoking. While its nutrient density supports cardiovascular health, the fish’s natural oil content necessitates mindful portion sizing for calorie-conscious diets.

Macro Impact

A 4 oz serving contains 104 calories, 19g protein, 0g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 104 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories104
% Daily Value*
Total Fat3g
3%
Saturated Fat0.5g
3%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat0.8g
Cholesterol46mg
15%
Sodium45mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein19g
Vitamin D0mcg
0%
Calcium79mg
6%
Iron1mg
8%
Potassium431mg
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
3 / 78 g
3%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
4%
Saturated
1 / 23 g
2%
Trans
0 g
Cholesterol
46 / 300 g
15%
Omega 3
1 / 5 g
14%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
19 / 80 g
24%
Amino Acids
Histidine
1 / 3 g
18%
Isoleucine
1 / 2 g
55%
Leucine
2 / 3 g
50%
Lysine
2 / 2 g
73%
Methionine
1 / 1 g
47%
Phenylalanine
1 / 2 g
37%
Threonine
1 / 1 g
70%
Tryptophan
0 / 0 g
67%
Valine
1 / 2 g
47%
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
1%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
17%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
95%
Folate
17 / 400 mcg
4%
Vitamin A
58 / 800 mcg
7%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
79 / 1k mg
8%
Copper
0 / 1 mg
25%
Iron
2 / 13 mg
11%
Magnesium
34 / 370 mg
9%
Manganese
1 / 2 mg
33%
Phosphorous
238 / 700 mg
34%
Potassium
431 / 3k mg
14%
Selenium
14 / 55 mcg
26%
Sodium
45 / 2.3k mg
2%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
90 g
Caffeine
0 mg
Choline
79 mg
Taurine
34 mg

References

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

  1. 1.Fish, sucker, white, raw. USDA Standard Reference, Legacy. Food ID 175150.
  2. 2.Fish, mullet (sucker), white, raw. Canadian Nutrient File. Food ID 3072.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC