Mussels Nutrition Facts
172 calories per 100g serving
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Mussels are a nutritional powerhouse among shellfish, offering an impressive 23.8g of protein at just 172 calories per 100g cooked. They're rich in B12, iron, and selenium, with a briny, slightly sweet flavor that shines in steamed, broiled, or sauced preparations.
Protein
23.8g
55% of calories
Carbs
7.39g
17% of calories
Fat
4.48g
23% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 172 kcal |
| Protein | 23.8g |
| Total Carbohydrates | 7.39g |
| Total Fat | 4.48g |
| Dietary Fiber | 0g |
| Saturated Fat | 0.85g |
| Cholesterol | 56mg |
| Sodium | 369mg |
| Potassium | 268mg |
| Vitamin A | 91mcg |
| Vitamin C | 13.6mg |
| Calcium | 33mg |
| Iron | 6.72mg |
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Weight Loss
Exceptional protein density at very low calories makes mussels an ideal diet food. A big bowl of steamed mussels with broth and vegetables is incredibly filling for under 300 calories.
Muscle Gain
Nearly 24g of protein per 100g with minimal fat — one of the best protein-per-calorie ratios in any whole food. Add bread to soak up the broth for extra carbs and calories.
Maintenance
Affordable, sustainable, and packed with micronutrients most people lack. Frozen mussels are convenient and cook in minutes — a great weeknight protein option.
Meal Ideas with Mussels
Did you know?
Mussels are considered one of the most sustainable seafood options because they actually clean the water they grow in — a single mussel can filter up to 65 liters of water per day, removing algae and particulates.
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Take the free quizCommon Questions About Mussels
How many calories are in Mussels?
Mussels contains 172 calories per 100g serving. It provides 23.8g of protein, 7.39g of carbs, and 4.48g of fat.
Is Mussels good for weight loss?
Exceptional protein density at very low calories makes mussels an ideal diet food. A big bowl of steamed mussels with broth and vegetables is incredibly filling for under 300 calories.
What pairs well with Mussels?
Great pairings include: Steamed mussels in white wine garlic broth with crusty sourdough bread, Mussels marinara over linguine with parmesan and side salad, Thai coconut curry mussels with jasmine rice and lime. These combinations provide a balanced mix of macronutrients.