Mullet vs Tilapia: Calories and Nutrition Compared (2026)
Mullet and tilapia are both nutritious fish options with distinct nutritional profiles.
Tilapia, with 26.1 g of protein, is higher in protein than mullet, which has 24.8 g. Mullet contains 150 calories, while tilapia has 128 calories, making tilapia lower in calories.
Mullet and tilapia are popular fish known for their nutritional benefits. This comparison examines their calorie and protein content to help you make informed dietary choices.
What Is the Difference Between Mullet and Tilapia?
Mullet is a type of fish found in warm coastal waters, often recognized for its firm texture and rich flavor. It is commonly used in various cuisines around the world. Tilapia is a freshwater fish that is widely farmed and consumed, known for its mild taste and flaky texture. It is a versatile ingredient in many dishes.
Mullet vs Tilapia: Nutrition Side by Side
The following table provides a side-by-side comparison of the nutritional values of mullet and tilapia.
| Nutrient (per 100 g) | Mullet (cooked) | Tilapia (cooked) |
|---|---|---|
| Calories | 150 kcal | 128 kcal |
| Protein | 24.8 g | 26.1 g |
| Carbs | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fat | 4.9 g | 2.6 g |
| Fiber | 0 g | 0 g |
| Sodium | 71 mg | 56 mg |
Which Is Better, Mullet or Tilapia?
For weight loss: Tilapia has 128 calories, while mullet has 150 calories, making tilapia the better choice for weight loss.
For muscle and protein: Tilapia contains 26.1 g of protein, compared to mullet's 24.8 g, making tilapia the superior option for protein intake.
For low-carb or low-sugar: Both mullet and tilapia contain 0 g of carbs and 0 g of sugar, making them suitable options for low-carb or low-sugar diets.
How to Track Mullet and Tilapia Accurately
It's easy to misjudge portion sizes and macronutrient content, especially with fish, which can vary in preparation and serving. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers presented are rounded reference values for educational use and are not intended as medical advice. Always consider individual dietary needs when evaluating nutritional information. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which fish has more protein?
Tilapia has 26.1 g of protein, while mullet has 24.8 g of protein, making tilapia the fish with more protein.
Which fish has fewer calories?
Tilapia has 128 calories, while mullet has 150 calories, so tilapia has fewer calories.
What is the fat content of mullet?
Mullet contains 4.9 g of fat per 100 g.
What is the sodium content of tilapia?
Tilapia has 56 mg of sodium per 100 g.
Do both fish have carbohydrates?
Both mullet and tilapia have 0 g of carbohydrates per 100 g.
How much sugar is in mullet?
Mullet contains 0 g of sugar per 100 g.
Key Takeaways
- Mullet contains 150 calories per 100 g.
- Tilapia contains 128 calories per 100 g.
- Mullet has 24.8 g of protein per 100 g.
- Tilapia has 26.1 g of protein per 100 g.
- Both fish have 0 g of carbs and sugar per 100 g.
- Mullet has 4.9 g of fat, while tilapia has 2.6 g of fat per 100 g.
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