Calories in Mussels
172 calories per 100g (100g)
Blue mussels cooked with moist heat contain 172 calories per 100 grams, making them a lean, protein-packed shellfish option. A typical restaurant serving or home portion of about 3 oz (85g) delivers roughly 146 calories alongside an impressive 20g of protein. They're one of the most nutrient-dense shellfish available, offering a great calorie-to-protein ratio for anyone watching their intake.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 oz (small taste) | 28g | 48 |
| 3 oz (small serving) | 85g | 146 |
| 100g (USDA standard serving) | 100g | 172 |
| ½ cup shelled (~12 mussels) | 120g | 206 |
| 1 cup shelled (~24 mussels) | 240g | 413 |
| 6 oz (restaurant appetizer) | 170g | 292 |
| ½ lb (large entrée) | 227g | 390 |
Protein
23.8g
55% of calories
Carbs
7.39g
17% of calories
Fat
4.48g
23% of calories
How does this compare?
Blue mussels are lower in calories than many popular shellfish entrées — cooked clams come in around 148 calories per 100g and shrimp around 99 calories per 100g, making mussels a middle-ground option. Compared to fatty finfish like salmon (~208 cal/100g), mussels offer a leaner profile while still delivering substantial protein and healthy fats.
Track Mussels in your daily plan
Sunn logs meals via WhatsApp and keeps you on track with your calorie and macro goals.
Start your free trialTips
- 1.
Skip butter-based sauces like garlic butter or cream broth — these can easily add 100–200 extra calories per serving without you noticing. Opt for a tomato- or wine-based broth instead.
- 2.
Order or cook mussels steamed rather than fried or breaded. Steaming preserves the natural low-calorie profile while keeping the meat tender.
- 3.
Use mussels as a high-protein, lower-calorie swap for heavier proteins like beef or pork in pasta dishes — you'll cut calories while boosting your seafood intake.
- 4.
Watch your portion of accompanying bread or pasta. These sides are often higher in calories than the mussels themselves and can double the total meal count.
- 5.
Buy mussels fresh and cook them at home with moist heat — you control every ingredient, making calorie tracking straightforward and accurate.
Common Questions About Calories in Mussels
How many calories are in a bowl of steamed mussels?
A typical bowl of steamed mussels with about 1 lb of whole mussels in the shell yields roughly 200–250g of edible mussel meat, which works out to approximately 344–430 calories from the mussels alone. The total will be higher depending on the broth or sauce used.
Are blue mussels good for weight loss?
Blue mussels are a strong choice for calorie-conscious eating — 100g provides 172 calories and 23.8g of protein, which supports satiety. Their high protein-to-calorie ratio makes them filling relative to their calorie count.
How many calories are in 10 mussels?
Ten cooked blue mussels weigh approximately 80–100g depending on size, putting the calorie count at roughly 138–172 calories based on USDA data of 1.72 calories per gram.
How many carbs and how much fat are in cooked blue mussels?
Per 100g serving, cooked blue mussels contain 7.39g of carbohydrates, 4.48g of fat, and 0g of fiber, according to USDA data. They are naturally low in fat and contain no added sugars in their plain cooked form.