Nutritional Information for Striped Mullet (Cooked, Dry Heat)
Striped mullet is a nutrient-dense fish that provides a rich source of protein and essential minerals while being low in carbohydrates. When cooked using dry heat methods such as grilling, broiling, or baking, striped mullet retains its flavorful and delicate texture, making it a healthy and satisfying meal option. Here’s a breakdown of the nutritional content for this fish:
| Nutrient | Amount |
|---|---|
| Energy | 150 kcal |
| Protein | 24.81 g |
| Fat | 4.86 g |
| Saturated Fat | 1.431 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 31 mg |
| Iron | 1.41 mg |
| Magnesium | 33 mg |
| Phosphorus | 244 mg |
| Potassium | 458 mg |
| Sodium | 71 mg |
| Zinc | 0.88 mg |
| Copper | 0.141 mcg |
| Manganese | 0.022 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 1.2 mg |
| Thiamine (Vitamin B1) | 0.1 mg |
| Riboflavin (Vitamin B2) | 0.1 mg |
| Niacin (Vitamin B3) | 6.3 mg |
| Vitamin B6 | 0.49 mg |
| Folate (Vitamin B9) | 10 mcg |
| Vitamin B12 | 0.25 mcg |
| Vitamin A | 42 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
- Fish: Striped mullet, like other types of fish, is a common allergen and should be avoided by individuals with fish allergies.
Dietary Preferences
- Low-Carb: This fish contains no carbohydrates, making it suitable for low-carb and ketogenic diets.
- High Protein: With over 24 grams of protein per serving, striped mullet is an excellent choice for those following high-protein diets such as those for muscle building or weight management.
- Gluten-Free: Naturally free from gluten, striped mullet is safe for individuals with gluten sensitivities or celiac disease.
- Low in Saturated Fats: Striped mullet offers a healthy fat profile with a minimal amount of saturated fats, making it a heart-healthy option.
Health Benefits
Striped mullet is a great source of lean protein, essential vitamins, and minerals. It’s particularly beneficial for those looking to maintain or build muscle mass, improve bone health, and support heart function. This fish is also rich in omega-3 fatty acids, which are important for cognitive function, reducing inflammation, and supporting overall well-being.
The high selenium content in striped mullet helps protect cells from oxidative stress, while its potassium content supports healthy blood pressure levels. For individuals seeking to boost their intake of vitamins and minerals, this fish is a great addition to the diet, providing essential nutrients like vitamin A, B12, and magnesium.
Cooking Tips
Striped mullet can be prepared in various ways, with dry heat methods like grilling, broiling, or baking being some of the best options for preserving its natural flavor and nutrient profile. To enhance its taste, try marinating the fish with a simple combination of olive oil, garlic, and herbs, or pair it with a light citrus dressing for added brightness.
Conclusion
With its exceptional protein content, low-carb nature, and array of essential nutrients, striped mullet is an excellent choice for those looking to enjoy a flavorful, healthy meal. Whether you’re following a specific dietary plan or simply looking to eat more wholesome foods, striped mullet can be a versatile and nutritious addition to your menu.
