Calories in mussels
A typical serving of mussels provides about 206 calories. Here are the full macros and nutrition facts.
Per serving · 12-15 units without shell (120 g)
Calories
206kcal
Protein
28.8g
Carbs
8.9g
Fat
5.4g
Per 100 g
| Calories | 172 kcal |
| Protein | 24 g |
| Carbs | 7.4 g |
| Fat | 4.5 g |
| Saturated fat | 0.9 g |
| Fiber | 0 g |
| Sugars | 0 g |
| Sodium | 369 mg |
Data based on Open Food Facts and public nutrition databases.
Mussels are bivalve mollusks that act as natural filters. They are one of the most potent sources of iron in the marine world.
Nutritional benefits
- Exceptional levels of Iron and B12
- Contain selenium, manganese, and zinc
- Low in fat with surprising omega-3 content
How to prepare it
- 1.Steamed with lemon and bay leaf
- 2.In marinara sauce with tomato and onion
- 3.Pickled (escabeche) as an appetizer
Lighter alternatives
Clams
Similar texture but more saline flavor
Cockles
Smaller and very low in calories
Oysters
Much more expensive but even richer in zinc
Healthy tip
Ideal for people with iron-deficiency anemia due to their high bioavailable iron content.
Frequently asked questions
What if a mussel doesn't open?
Traditionally it was recommended to discard them, though if they were fresh before cooking, they sometimes just need more time.
Are they eco-friendly?
Yes, mussel farming is one of the most sustainable forms of aquaculture.
Do they have a lot of salt?
They contain natural sea sodium; it is recommended not to add extra salt when cooking.