Fish, mullet, striped, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Striped mullet is a lean, silver-scaled fish prized for its firm, white flesh and clean, mildly sweet flavor reminiscent of sea bass. Its texture holds up beautifully to grilling or searing, offering a satisfying bite without being overly dense. Nutritionally, it's a powerhouse of high-quality protein with minimal fat, making it an excellent choice for a light yet substantial meal.
Calorie split: 69% protein · 0% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love striped mullet for its versatile, mild flavor that acts as a perfect canvas for bold seasonings, from simple lemon and herbs to robust spice rubs. Its firm texture makes it a favorite for grilling, as it holds together well and develops a delicious char without falling apart.
⚠️ Watch-outs & how to enjoy it better
As with many fish, individuals with specific fish allergies should avoid it. Its mild flavor can be overpowered by very strong sauces, so balance is key. To counteract any potential 'fishy' taste, ensure freshness and consider marinating in acidic ingredients like citrus or vinegar before cooking.
Key benefits
- Excellent source of lean, high-quality protein for muscle maintenance
- Very low in fat, particularly saturated fat
- Provides essential minerals like selenium and phosphorus
- Naturally free of carbohydrates and sugars
- A good source of B vitamins, especially B12 and niacin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Striped mullet are famous for their spectacular leaping ability, often jumping clear out of the water when startled by boats or predators, which has earned them the nickname 'jumping mullet.'
Full nutrition (USDA data · scales with serving)
| Water | 77.0 g |
| Energy | 117 kcal |
| Energy | 490 kj |
| Protein | 19.4 g |
| Total lipid (fat) | 3.8 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 221 mg |
| Potassium, K | 357 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 36.5 ug |
| Vitamin C, total ascorbic acid | 1.2 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.08 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.76 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 70.2 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 37.0 ug |
| Retinol | 37.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 123 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 61.0 iu |
| Vitamin D (D2 + D3) | 1.5 ug |
| Vitamin D3 (cholecalciferol) | 1.5 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.24 g |
| SFA 16:0 | 0.75 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.56 g |
| MUFA 18:1 | 0.29 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.71 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.08 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.22 g |
| PUFA 22:5 n-3 (DPA) | 0.10 g |
| PUFA 22:6 n-3 (DHA) | 0.11 g |
| Cholesterol | 49.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.85 g |
| Isoleucine | 0.89 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.57 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.76 g |
| Tyrosine | 0.65 g |
| Valine | 1.00 g |
| Arginine | 1.2 g |
| Histidine | 0.57 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.93 g |
| Proline | 0.68 g |
| Serine | 0.79 g |
FAQ
How does striped mullet taste compared to other common fish?
It has a clean, mildly sweet flavor and a firm texture, often compared to sea bass or snapper but with a slightly more pronounced, pleasant 'ocean' note.
What's the best way to cook striped mullet to keep it moist?
Quick, high-heat methods like grilling, pan-searing, or broiling are ideal. Avoid overcooking; the fish is done when it just turns opaque and flakes easily.
Is striped mullet a sustainable seafood choice?
Sustainability varies by region and fishing method. Look for fish sourced from well-managed fisheries, often indicated by certifications like the Marine Stewardship Council (MSC).
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.17 kcal/g · 66% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.