Calories in Mussels,
Mussel Nutrition Facts

How many calories in Mussels? We provide you with the Mussel calories for the different serving sizes, Mussel nutrition facts and the health benefits of Mussels to help you to lose weight and eat a healthy diet.

Mussels, like Clams, are Molluscs. Inside the shell, the flesh is yellow or orange. Mussels can be steamed, but be sure to throw away the shells that do not open.

Mussels are bursting with vitamin B12, selenium and manganese as you can see below. In addition, Mussels provide a good source of vitamins A, B1-B3, B5, iron, phosphorus, potassium and zinc, as well as other vitamins and minerals. They are low in both fat and calories and provide a great source of protein. They are considered high in cholesterol, although they have less than both Clams and Shrimp.

Mussels contain omega-3 fatty acids. They are thought to help protect us against heart disease and act as an anti-inflammatory.  Other Mussel benefits are believed to include reducing the pain experienced from arthritis.

Compare calories in Mussels with the other calories in seafood. A detailed table showing the Mussel nutrition facts can be found at the foot of this page.

Calories in Mussels, Mussel Calories, Mussel Nutrition Facts

Mollusks, Mussel, Blue, Raw

Refuse: 0%
Scientific Name: Mytilus edulis L.
Serving SizeCalories per Serving
100 grams86 kcal (360 kJ)
1 cup, 150 grams129 kcal (540 kJ)
1 large, 20 grams17 kcal (72 kJ)
1 medium, 16 grams14 kcal (58 kJ)
1 small, 10 grams9 kcal (36 kJ)
3 oz, 85 grams73 kcal (306 kJ)

Calories in Mussels, Blue, Cooked, Moist Heat

Refuse: 0%
Serving SizeCalories per Serving
100 grams172 kcal (720 kJ)
3 oz, 85 grams146 kcal (612 kJ)

Mussel Nutrition Facts

Mollusks, Mussel,
Blue, Cooked, Moist Heat
Nutritional value per 100 g (3.5 oz)
Water61.15 g
Energy720 kJ (172 kcal)
Protein23.80 g
Carbohydrates7.39 g
Total Fat:4.48 g
saturated fat0.850 g
monounsaturated fat1.014 g
polyunsaturated fat1.212 g
Cholesterol56 mg (19 %)
Calcium, Ca33 mg (3 %)
Iron, Fe6.72 mg (37 %)
Magnesium, Mg37 mg (9 %)
Phosphorus, P285 mg (29 %)
Potassium, K269 mg (6 %)
Sodium, Na*369 mg (16 %)
Zinc, Zn2.67 mg (18 %)
Copper, Cu0.149 mg (7 %)
Manganese, Mn6.8 mg (340 %)
Selenium, Se89.6 mcg (128 %)
Vitamin C13.6 mg (23 %)
Thiamine (Vit. B1)0.300 mg (20 %)
Riboflavin (Vit. B2)0.420 mg (25 %)
Niacin (Vit. B3)3.000 mg (15 %)
Pantothenic acid (B5)0.950 mg (10 %)
Vitamin B60.100 mg (5 %)
Folate (Vit. B9)76 mcg (19 %)
Vitamin B1224 mcg (400 %)
Vitamin A304 IU (6 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.

* Samples were obtained from 12 retail stores using a probability-based sampling plan. Some fish had been treated during processing to retain moisture on thawing. Untreated fish = 112 mg sodium/100g.
Source: USDA National Nutrient Database for Standard Reference

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