1 serving (85 grams) contains 146 calories, 20.2 grams of protein, 4.1 grams of fat, and 6.3 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
405.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 14% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 133.3 mg | 44% | |
| Sodium | 794.4 mg | 34% | |
| Total Carbohydrates | 17.5 g | 6% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 56.1 g | 112% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 88.9 mg | 6% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 888.9 mg | 18% | |
* 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 Mussel
Mussels are small, bivalve mollusks commonly harvested from saltwater or freshwater environments, known for their distinctive shell and tender meat. Originating in coastal regions such as Europe and Southeast Asia, mussels are a popular ingredient in diets like Mediterranean and Asian cuisines. Nutritionally, mussels are a powerhouse of protein and low in fat, making them a lean choice. They offer significant levels of iron and vitamin C, which can support immunity and energy production. Mussels also provide omega-3 fatty acids, essential for heart health, and minerals like calcium. With approximately 172 calories per 100 grams, they are nutrient-dense yet low-calorie, ideal for various diets. Mussels are versatile, often steamed, baked, or added to soups and pastas, enhancing both nutrition and flavor in meals.
Health Benefits
- Boosts iron levels: Mussels provide 4 mg of iron per 100 grams, essential for oxygen transport in the body and combating anemia.
- Encourages immune support: High vitamin C content (15.3 mg per 100 grams) supports immune function and antioxidant protection.
- Promotes muscle health: Rich in protein (23.8 g per 100 grams), mussels aid in muscle repair and growth.
- Supports bone health: Mussels contain 37.6 mg of calcium per 100 grams, contributing to bone strength.
- Enhances heart health: Mussels are a good source of omega-3 fatty acids, which can reduce inflammation and improve cardiovascular function.
Dietary Considerations
Selection and Storage
Store mussels in the refrigerator, ensuring they remain alive until preparation. Cover them with a damp cloth and consume within 2-3 days for optimal freshness. Discard any mussels that do not close when tapped or are open prior to cooking.
Common Questions About Mussel Nutrition
Are mussels high in protein?
Yes, mussels are an excellent source of protein, containing about 23.7 grams of protein per 100 grams. This makes them a great option for those looking to increase their protein intake while consuming relatively few calories.
Can mussels be eaten on a keto diet?
Yes, mussels are compatible with a keto diet. They contain only 7.4 grams of carbs per 100 grams, with no fiber or sugar, making them suitable for low-carb meal plans while providing essential nutrients like protein and healthy fats.
What are the health benefits and concerns of eating mussels?
Mussels are rich in omega-3 fatty acids, protein, and key nutrients like vitamin B12, selenium, and zinc, offering heart-health benefits and supporting nervous system function. However, they may contain environmental contaminants and should be sourced from reputable suppliers to mitigate potential risks.
What is the recommended serving size for mussels?
A standard serving size for mussels is about 85-100 grams (approximately 3-4 ounces), which provides around 20-24 grams of protein. This portion is suitable for a balanced meal and can be adjusted depending on individual dietary needs.
How do mussels compare to clams nutritionally?
Mussels are slightly higher in protein (23.7g vs. ~14g per 100g) and lower in fat compared to clams. Mussels also contain more omega-3 fatty acids and vitamin B12, making them a nutrient-dense choice for seafood lovers.
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.
