Mullet (Striped Raw) – Nutritional Overview
Mullet is a nutrient-dense, lean fish that offers a rich source of protein, essential minerals, and a variety of vitamins. Whether enjoyed raw or prepared in your favorite dishes, this versatile fish provides an excellent balance of macronutrients and micronutrients.
Nutritional Breakdown (per 100g of raw striped mullet)
| Nutrient | Amount |
|---|---|
| Energy | 117 kcal |
| Protein | 19.35 g |
| Total Fat | 3.79 g |
| Saturated Fats | 1.116 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 41.0 mg |
| Iron | 1.02 mg |
| Magnesium | 29 mg |
| Phosphorus | 221.0 mg |
| Potassium | 357.0 mg |
| Sodium | 65.0 mg |
| Zinc | 0.52 mg |
| Copper | 0.051 mcg |
| Manganese | 0.016 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 1.2 mg |
| Thiamin (Vitamin B1) | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.08 mg |
| Niacin (Vitamin B3) | 5.2 mg |
| Vitamin B6 | 0.425 mg |
| Folate | 9.0 mcg |
| Vitamin B12 | 0.22 mcg |
| Vitamin A | 37.0 mcg |
| Vitamin E | 1 mg |
| Vitamin D2 | 1.5 mcg |
Health Benefits and Key Nutrients
Mullet is a powerhouse of protein, offering over 19 grams per 100 grams of fish, making it an excellent choice for those looking to maintain or build muscle mass. The fish is low in fat, with only 3.79 grams of total fat and 1.116 grams of saturated fat, making it a heart-healthy option. With zero carbohydrates, it fits well into keto and low-carb diets.
- Rich in Omega-3 Fatty Acids: While specific omega-3 content isn’t detailed here, as a fatty fish, mullet is known to be a good source of these essential fats, which are beneficial for cardiovascular health.
- Minerals: Mullet is an excellent source of phosphorus (221 mg), potassium (357 mg), and magnesium (29 mg), which are vital for bone health, muscle function, and maintaining fluid balance.
- Micronutrients: This fish also provides significant amounts of selenium (36.5 mcg), which supports antioxidant activity and immune function. It also offers modest amounts of calcium (41 mg) and iron (1.02 mg), contributing to healthy bones and red blood cell production.
- Vitamins: With a good range of B vitamins (including niacin, B6, and B12) as well as vitamins A and D, mullet helps support energy metabolism, brain health, and immune function. Additionally, the presence of vitamin C (1.2 mg) supports the skin and immune system.
Allergen Information
Mullet is a fish, and like most fish, it is a common allergen. If you or anyone consuming this fish has a known fish allergy, it should be avoided.
Dietary Preferences
- Paleo: Mullet is an excellent choice for a Paleo diet due to its natural, unprocessed form.
- Keto: With zero carbohydrates, it is a perfect fit for keto or low-carb eating plans.
- Gluten-Free: Naturally gluten-free, mullet can be enjoyed by those with gluten sensitivities.
- Dairy-Free: Mullet contains no dairy, making it suitable for those with dairy intolerances or following a dairy-free diet.
Cooking and Serving Tips
Mullet can be prepared in various ways, from grilling to pan-frying, steaming, or even enjoying raw as sushi or in ceviche. The tender texture and mild, slightly sweet flavor make it versatile for a variety of dishes. Pair it with vibrant, fresh vegetables or a citrusy marinade to enhance its natural flavors. Consider serving it with a side of quinoa or a light salad for a well-balanced meal.
Conclusion
Mullet is a nutritious, protein-packed fish that delivers a wide array of essential nutrients, from vitamins and minerals to healthy fats and lean protein. Its versatility in the kitchen and health benefits make it an excellent choice for anyone looking to boost their diet with quality seafood. Whether you’re following a specific dietary plan or simply looking for a healthy meal option, striped mullet is a wonderful addition to your culinary repertoire.
