1 serving (100 grams) contains 172 calories, 18.0 grams of protein, 9.5 grams of fat, and 3.5 grams of carbohydrates.
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Nutrition Information
Calories |
409.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.6 g | 28% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 1190.5 mg | 51% | |
| Total Carbohydrates | 8.3 g | 3% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.4 g | ||
| protein | 42.9 g | 85% | |
| Vitamin D | 152.4 mcg | 762% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 666.7 mg | 14% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Marinated mussels
Marinated mussels are a popular seafood dish, often associated with Mediterranean and coastal cuisines. They are typically prepared by steaming mussels and then marinating them in a mixture of olive oil, vinegar, garlic, herbs, and spices. Mussels are exceptionally nutrient-dense, providing lean protein, omega-3 fatty acids, and a variety of essential vitamins and minerals. A 3-ounce serving of mussels contains approximately 18 grams of protein, 73% of the recommended daily intake (RDI) of selenium, and over 300% of the RDI for vitamin B12. They are also an excellent source of iron, zinc, and manganese, all of which are critical for various bodily functions, including oxygen transport, immune response, and bone health.
Health Benefits
- Rich in vitamin B12, supporting red blood cell production and neurological health.
- Excellent source of omega-3 fatty acids, promoting heart health and reducing inflammation.
- High in selenium, a powerful antioxidant that supports thyroid function and immune system.
- Contains zinc, important for immune health and wound healing.
- Provides iron, essential for oxygen transport in the blood and energy production.
Dietary Considerations
Selection and Storage
Store raw mussels in the refrigerator at 32–40°F (0–4°C) and consume within 2 days of purchase. Cooked marinated mussels should be refrigerated in an airtight container and consumed within 3–4 days.
Common Questions About Marinated mussels Nutrition
Are marinated mussels high in protein?
Yes, marinated mussels are high in protein. A 100-gram serving typically contains around 18-20 grams of protein, making them an excellent source for muscle repair and growth. They are also low in fat, offering a lean source of protein.
Can I eat marinated mussels on a keto or low-carb diet?
Yes, marinated mussels are suitable for both keto and low-carb diets. They contain about 5 grams of carbs per 100 grams depending on the marinade but are still low enough in carbohydrates to fit within most keto macros.
What are the health benefits and concerns of eating marinated mussels?
Marinated mussels are rich in nutrients such as omega-3 fatty acids, vitamin B12, and iron, which support brain, nerve, and blood health. However, they can be high in sodium due to the marinade, so individuals with high blood pressure should consume them in moderation. Additionally, ensure they're sourced from reputable suppliers to avoid potential contamination.
How much marinated mussels should I eat as a serving?
A typical serving size for marinated mussels is around 100-120 grams, which provides a good balance of nutrients without overloading on sodium. Pair them with a side of salad or vegetables for a complete meal.
How do marinated mussels compare to fresh mussels in terms of nutrition?
While both are nutritious, fresh mussels tend to be slightly lower in sodium compared to marinated mussels due to the added salt in the marinade. However, the protein and omega-3 content remain similar between the two. Marinated mussels also offer convenience and added flavor, making them ideal for quick meals or snacks.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
