Fish, mullet, striped
Category: Finfish & Shellfish Products Method: Cooked, Dry Heat
Nutrition Highlights
Serving Size
Calories
140
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 92 (66.1%) |
| Fat | 41 (29.1%) |
| Total | 140 (100%) |
Serving: 1 fillet [93g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 66 (70.5%) |
| Protein | 23 (24.8%) |
| Fat | 4.5 (4.9%) |
| Ash | 1.2 (1.3%) |
| Total | 93 (100%) |
Serving: 1 fillet [93g]
Benefits
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High in protein, providing around 20 grams of protein per 3-ounce serving. Protein is important for growth, development and repair of body tissues
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A good source of vitamin B12, important for formation of red blood cells and DNA synthesis. Deficiency can cause anemia
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Contains omega-3 fatty acids like EPA and DHA which have anti-inflammatory properties and may help reduce risk of heart disease
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Low in saturated fat and high in unsaturated fat which can help lower LDL (bad) cholesterol levels and reduce risk of heart disease when consumed in moderation
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Rich in selenium, a trace mineral with antioxidant properties that may help protect cells from damage and reduce cancer risk
Risks
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High in mercury. Mullet is a fish that often contains high levels of mercury, a toxic element. Mercury exposure has been linked to neurological and developmental issues
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May contain PCBs and dioxins. These environmental pollutants can accumulate in fish and have been associated with increased cancer risk and impaired immunity
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High in purines. Mullet contains moderate purine levels. Those with gout should limit intake as purines may trigger gout attacks
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May harbor parasites. Parasitic infections from undercooked or raw mullet are possible. Proper cooking kills parasites and reduces this risk
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High in sodium. Depending on preparation methods like salting or brining, mullet can be high in sodium which may impact blood pressure control for some
Additional Information
Fish, specifically mullet, striped, cooked with dry heat, offers a wide range of nutritional benefits while presenting minimal risks. This highly versatile seafood is an excellent source of essential nutrients, including high-quality protein, omega-3 fatty acids, vitamins, and minerals.
One of the primary attributes of mullet fish is its remarkable protein content. Protein is essential for the growth, repair, and maintenance of body tissues, making it crucial for overall health. A 3-ounce serving of cooked mullet fish provides approximately 20 grams of protein, making it an excellent choice for individuals looking to meet their daily protein requirements.
Another significant nutritional benefit of mullet fish is its abundance of omega-3 fatty acids. These essential fats have been widely recognized for their numerous health benefits, particularly in supporting heart health. Omega-3 fatty acids help reduce inflammation, lower blood pressure, improve cholesterol levels, and decrease the risk of cardiovascular diseases. Mullet fish is particularly rich in omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), making it an ideal choice for individuals aiming to incorporate heart-healthy fats into their diet.
Additionally, mullet fish provides various vitamins and minerals that contribute to overall health and well-being. It is a good source of B vitamins, including niacin, vitamin B6, and vitamin B12. These vitamins play crucial roles in energy production, brain function, and the formation of red blood cells. Mullet fish also contains minerals like selenium, phosphorus, and potassium, which are vital for maintaining healthy bones, supporting nerve function, and regulating fluid balance within the body.
When it comes to risks, mullet fish cooked with dry heat presents minimal concerns. However, it's important to consider potential risks associated with consuming fish in general. Some species of fish may contain environmental pollutants, such as mercury, polychlorinated biphenyls (PCBs), and dioxins. These contaminants can accumulate in fish due to water pollution, posing potential health risks if consumed in large quantities or by vulnerable populations like pregnant women, nursing mothers, and young children.
However, mullet fish is generally considered to be a low-mercury fish, making it a safer choice compared to larger predatory fish. It is still advisable to consume a variety of fish species and limit the consumption of high-mercury fish to minimize potential risks associated with environmental contaminants.
In conclusion, mullet fish, specifically striped mullet cooked with dry heat, offers numerous nutritional benefits. It is an excellent source of protein, omega-3 fatty acids, vitamins, and minerals. Incorporating this seafood into a balanced diet can support heart health, provide essential nutrients, and contribute to overall well-being. However, as with any fish, it is important to be mindful of potential environmental contaminants and consume a variety of fish species to minimize risks associated with pollutants.