White Mullet, Raw
White mullet is a lean and nutritious fish, packed with high-quality protein that supports muscle maintenance. It provides a good supply of potassium, calcium, and iron, essential minerals for overall health. With low saturated fat and a moderate amount of omega-3 fatty acids, it fits well within a balanced diet. Its vitamin B12 and vitamin A content further help support immune function and skin health.
Macronutrient distribution
A Serving (113.4 g) of White Mullet, Raw contains 104 calories, 19.1 g of protein, 0 g of carbohydrates, and 2.6 g of fat.
- Protein
- 19.1 g76%
- Fat
- 2.6 g24%
of calories
Calorie Burn
How long would it take to burn off 104 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)10 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113.4 g)
Fats
- Total Fat2.6 / 83 g(3%)
- Saturated Fat0.51 / 25 g(2%)
- Monounsaturated Fat0.8 g
- Polyunsaturated Fat0.92 g
- Cholesterol46.5 / 300 mg(15%)
- Omega-30.67 g
- Omega-60.19 g
- Omega-90.34 g
- Oleic Acid0.34 g
- Stearic Acid0.07 g
- Linoleic Acid0.08 g
- Myristic Acid0.05 g
- Palmitic Acid0.38 g
- Arachidonic Acid0.12 g
- Alpha-Linolenic Acid (ALA)0.06 g
- Docosahexaenoic Acid (DHA)0.33 g
- Docosapentaenoic Acid (DPA)0.08 g
- Eicosapentaenoic Acid (EPA)0.22 g
Protein
- Protein19.1 / 56 g(34%)
Amino Acids
- Lysine1.7 g
- Serine0.78 g
- Valine0.98 g
- Alanine1.1 g
- Cystine0.2 g
- Proline0.67 g
- Taurine34 mg
- Arginine1.1 g
- Histidine0.56 g
- Threonine0.83 g
- Isoleucine0.88 g
- Methionine0.56 g
- Tryptophan0.21 g
- Glutamic Acid2.8 g
- Aspartic Acid1.9 g
- Phenylalanine0.74 g
- Glycine0.91 g
- Leucine1.5 g
- Tyrosine0.64 g
Vitamins
- Vitamin A57.8 / 900 ug(6%)
- Vitamin B60.23 / 1.3 mg(17%)
- Vitamin B122.3 / 2.4 ug(95%)
- Thiamin (B1)0.01 / 1.2 mg(1%)
- Riboflavin (B2)0.08 / 1.3 mg(6%)
- Niacin (B3)1.4 / 16 mg(9%)
- Folate17 / 400 ug(4%)
- Pantothenic Acid (B5)0.85 / 5 mg(17%)
- Choline79.4 / 550 mg(14%)
Minerals
- Calcium79.4 / 1,000 mg(8%)
- Iron1.5 / 8 mg(18%)
- Magnesium34 / 420 mg(8%)
- Phosphorus238.1 / 700 mg(34%)
- Potassium430.9 / 3,400 mg(13%)
- Sodium45.4 / 2,300 mg(2%)
- Zinc0.85 / 11 mg(8%)
- Copper0.22 / 0.9 mg(25%)
- Manganese0.68 / 2.3 mg(30%)
- Selenium14.3 / 55 ug(26%)
Other
- Water90.4 / 3,700 g(2%)
Sources
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