Fish and seafood · IFCT 2017
Mullet: nutrition per 100 g
Per 100 g, grey mullet gives 94 kcal, 20.2 g protein and 1.3 g fat, according to the Indian Food Composition Tables 2017. It carries 196 mg of DHA and 73 mg of EPA, ranks 7th of 41 fish and seafood for iron at 1.31 mg, and has only 18 mg of cholesterol, among the lowest in its group.
About mullet
The flathead grey mullet, Mugil cephalus, is a thick, silvery fish that moves between the sea, estuaries and backwaters, which is why it turns up in so many regional kitchens. Malayalis call it thirutha, Tamils madavai, Marathi and Gujarati speakers boi, and Goans shevtto; IFCT 2017 records names in seven languages, including mala in Kannada and kathiparega in Telugu.
In Kochi and the Kerala backwaters, thirutha is a sought-after catch, fried whole or cooked in a red curry or a coconut milk moilee. On the Konkan coast, boi is fried in rava or cooked in a kokum curry, and Goans make a recheado-stuffed shevtto. Mullet roe, the orange egg sacs, is a seasonal delicacy fried with turmeric and chilli. Mullet is also widely farmed in brackish ponds.
What mullet brings to a meal
- 01
Lean protein
Mullet supplies 20.2 g of protein per 100 g with 1.3 g fat, meeting 37 per cent of a sedentary man's daily protein requirement and 44 per cent of a woman's, for 94 kcal.
- 02
Good omega-3 for a lean fish
It carries 196 mg of DHA and 73 mg of EPA per 100 g, long-chain omega-3 fats the body cannot easily make for itself.
- 03
Iron and riboflavin
At 1.31 mg of iron per 100 g, mullet ranks 7th of 41 fish and seafood, meeting 7 per cent of a man's need. It ranks 7th of 39 for riboflavin, with 0.09 mg.
- 04
Low cholesterol, useful selenium
Mullet has just 18 mg of cholesterol per 100 g, 36th of 41 in its group, and 40.5 micrograms of selenium.
Mullet nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 94 kcal | 4% | 6% |
| Protein | 20.2 g | 37% | 44% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 1.3 g | ||
| Water | 76.1 g | ||
| Fats | |||
| Saturated fat | 0.49 g | ||
| Monounsaturated fat | 0.22 g | ||
| Polyunsaturated fat | 0.38 g | ||
| Omega-3 (EPA) | 73 mg | ||
| Omega-3 (DHA) | 196 mg | ||
| Cholesterol | 18 mg | ||
| Minerals | |||
| Calcium | 35 mg | 4% | 4% |
| Iron | 1.31 mg | 7% | 5% |
| Zinc | 0.45 mg | 3% | 3% |
| Magnesium | 34 mg | 8% | 9% |
| Phosphorus | 222 mg | ||
| Potassium | 331 mg | ||
| Sodium | 66 mg | ||
| Copper | 0.06 mg | ||
| Selenium | 40.5 µg | ||
| Vitamins | |||
| Retinol | 18 µg | ||
| Thiamine (B1) | 0.05 mg | 3% | 3% |
| Riboflavin (B2) | 0.09 mg | 4% | 4% |
| Niacin (B3) | 2.52 mg | 14% | 18% |
| Vitamin B6 | 0.14 mg | 6% | 7% |
| Vitamin E (alpha-tocopherol) | 0.53 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Mullet: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/mullet/
Where mullet sits among Indian foods
Ranked per 100 g against the other 40 fish and seafood and every food in the tables.
| Nutrient | Per 100 g | In fish and seafood | Among all foods |
|---|---|---|---|
| Protein | 20.2 g | 16th of 41 | 39th of 243 |
| Vitamin E (alpha-tocopherol) | 0.53 mg | 29th of 41 | 82nd of 242 |
| Riboflavin (B2) | 0.09 mg | 7th of 39 | 95th of 241 |
| Potassium | 331 mg | 15th of 41 | 119th of 243 |
| Iron | 1.31 mg | 7th of 41 | 120th of 242 |
How mullet is eaten
- Thirutha fry: whole mullet scored and rubbed with chilli, pepper and turmeric, fried in coconut oil with curry leaves.
- Thirutha moilee: Kochi-style mullet in coconut milk with green chilli, ginger and a little vinegar.
- Boi rava fry: Konkan mullet coated in semolina and spiced chilli paste.
- Mullet roe fry: the egg sacs marinated in turmeric, chilli and salt and fried gently so they stay soft inside.
Before you plan around it
Mullet feed on the bottom of estuaries and ponds, so fish from polluted or stagnant water can taste muddy; buy from clean sources and gut the fish promptly. Mullet roe is much richer in cholesterol than the flesh, so keep it as an occasional treat. The fish is lean; a curry or moilee keeps it that way, while rava fry adds oil.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about mullet
What is thirutha fish in English?
Thirutha is the Malayalam name for the grey mullet, Mugil cephalus. Tamils call it madavai, Marathi and Gujarati speakers boi, and Goans shevtto.
Is mullet fish healthy?
Yes. IFCT 2017 gives mullet 20.2 g protein, 1.3 g fat, 196 mg DHA and 18 mg cholesterol per 100 g, for 94 kcal. It is a lean, versatile fish.
How much iron is in mullet?
Mullet has 1.31 mg of iron per 100 g in IFCT 2017, ranking 7th of 41 fish and seafood. That covers about 7 per cent of a man's daily requirement.
Related foods and tables
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Nutrition per 100 g, from IFCT 2017.
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Nutrition per 100 g, from IFCT 2017.
Pomfret
Nutrition per 100 g, from IFCT 2017.
Sardine
Nutrition per 100 g, from IFCT 2017.
Mackerel
Nutrition per 100 g, from IFCT 2017.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
Riboflavin (vitamin B2) content of Indian foods
Every food in the tables, ranked by riboflavin (vitamin b2) per 100 g.
All fish and seafood
41 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.