1 serving (85 grams) contains 73 calories, 10.0 grams of protein, 2.0 grams of fat, and 3.4 grams of carbohydrates.
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Nutrition Information
Calories |
202.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.6 g | 7% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 111.1 mg | 37% | |
| Sodium | 777.8 mg | 33% | |
| Total Carbohydrates | 9.4 g | 3% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 27.8 g | 55% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 55.6 mg | 4% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 583.3 mg | 12% | |
* 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 Moules
Moules, commonly known as mussels, are a type of shellfish found in both saltwater and freshwater. They are widely consumed in European cuisines, particularly Belgian, French, and Dutch, where dishes like Moules Frites are iconic. Muscles are low in calories (approximately 85.9 kcal per 100g) yet high in protein (11.8g) and healthy omega-3 fatty acids. They are also a rich source of essential minerals, including iron (4mg per 100g) and moderate levels of calcium (23.5mg). While they contain little carbohydrate and fat, they provide a nutrient-dense addition to diverse dietary patterns, making them a popular choice for health-conscious individuals.
Health Benefits
- Mussels are an excellent source of high-quality protein (11.8g per 100g), which supports muscle repair and maintenance.
- Their high iron content (4mg per 100g) contributes to the production of hemoglobin, essential for oxygen transport in the blood.
- Rich in omega-3 fatty acids, mussels promote cardiovascular health by reducing inflammation and maintaining healthy cholesterol levels.
- They contain selenium, which acts as an antioxidant and supports thyroid function and immune system health.
- Low in calories (85.9 kcal per 100g) and virtually free of fiber, mussels are suitable for low-calorie or low-residue diets.
Dietary Considerations
Selection and Storage
Store mussels alive in a damp towel in the refrigerator and cook within 1-2 days. Discard any mussels that do not close when tapped before cooking or those that remain closed after cooking.
Common Questions About Moules Nutrition
Are moules high in protein?
Yes, moules are an excellent source of protein with approximately 11.8 grams of protein per 100 grams. This makes them a great option for those looking to meet their daily protein requirements while consuming fewer calories.
Can I eat moules on a keto diet?
Absolutely! Moules are low in carbohydrates, containing only 4 grams per 100 grams, making them suitable for a keto diet. Their minimal carb content, coupled with high protein levels, aligns well with keto dietary guidelines.
What are the health benefits of eating moules?
Moules are rich in high-quality protein, vitamins such as B12, and essential minerals like iron and selenium. They support muscle repair, boost energy levels, and contribute to a healthy immune system. However, they may be high in sodium (329 mg per 100 g), so those on sodium-restricted diets should monitor their intake.
What is the recommended serving size for moules?
A typical serving size for moules is around 100-150 grams, providing a well-rounded nutritional profile with modest calories and protein. This portion size is ideal for most adults but can be adjusted based on individual dietary needs.
How do moules compare to other shellfish like clams or oysters?
Moules are lower in calories compared to clams and oysters, with 85 calories per 100 grams, and contain slightly more protein. They have less fat than oysters but are higher in sodium than clams, making them a balanced choice depending on your nutritional goals and seasoning preferences.
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.
