Mullet Calories & Nutrition (बोई मछली)

Mullet has 94 calories per 100g (94 kcal per 100 g)

Protein Foods Health Rating: 10/10 Best time: Lunch, Dinner
94 kcal

Mullet Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Mullet broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 47 kcal 10.1 g 0 g 0.7 g
100 g standard 100 g 94 kcal 20.2 g 0 g 1.3 g
200 g 200 g 188 kcal 40.4 g 0 g 2.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Mullet to your thali See the total calories of your whole meal.
Nutrition Facts — Mullet (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 94 kcal 94 kcal 5%
Protein 20.2 g 20.2 g 40%
Carbohydrates 0 g 0 g 0%
Fat 1.3 g 1.3 g 2%
Fiber 0 g 0 g 0%
Sugar 0 g 0 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 20.2 g · 87%
Carbs 0 g · 0%
Fat 1.3 g · 13%
Burn it off

Minutes of activity to burn 94 kcal (70 kg adult):

Brisk walking 20 min
Cycling 13 min
Running 10 min
Yoga 27 min

Is Mullet good for weight loss?

Yes — a good choice

Mullet carries roughly 94 kcal per 100 g, which is low for an everyday Indian food. It also delivers about 20.2 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Mullet good for muscle gain?

Strong protein source

Mullet provides about 20.2 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 21.5 g of protein per 100 kcal, so it is an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Mullet

Grill, bake, steam or curry it with little oil rather than deep-frying. Trim visible fat and skin to cut calories without losing protein.

About Mullet

A common coastal fish cooked in curries and fry.

Frequently asked questions about Mullet

100 g of mullet contains approximately 94 calories, along with 20.2 g protein, 0 g carbohydrates and 1.3 g fat.

100 gram mullet (100 g) mein lagbhag 94 calorie aur 20.2 g protein hota hai. Isme 0 g carbs aur 1.3 g fat bhi hota hai.

100 ग्राम बोई मछली (100 ग्राम) में लगभग 94 कैलोरी और 20.2 ग्राम प्रोटीन होता है। इसमें 0 ग्राम कार्बोहाइड्रेट और 1.3 ग्राम फैट भी होता है।

100 g of Mullet contains about 94 calories, 20.2 g protein, 0 g carbs and 1.3 g fat.

Yes — a good choice. Mullet carries roughly 94 kcal per 100 g, which is low for an everyday Indian food. It also delivers about 20.2 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Mullet contains about 20.2 g of protein per 100 g, which is considered high for Indian foods.

Mullet provides roughly 0 g of carbohydrates and 0 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Mullet is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 94 calories in 100 g of mullet takes brisk walking for about 20 minutes, or cycling for about 13 minutes, or running for about 10 minutes, or yoga for about 27 minutes.

Compare Mullet with other foods

Mullet vs Chana Masala Mullet vs Tandoori Chicken Mullet vs Egg Mullet vs Fish Curry Mullet vs Basa

Similar foods in Protein Foods

Chana Masala

180 kcal

Tandoori Chicken

195 kcal

Egg

77 kcal

Fish Curry

167 kcal

Basa (Pangasius)

204 kcal

Beef

157 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.