At a glance
- 20.2 g protein and 146 calories per 3 oz (85 g).
- 13.8 g protein per 100 calories: #91 of 536 foods in our USDA list, #34 of 46 in fish & seafood.
- 0 g fiber and 314 mg sodium per serving.
What is mussels like to eat?
Mussels are small shellfish cooked in their shells, which open as they steam. They cook in minutes in a pot with garlic, wine or tomato, and the broth is good with bread or pasta.
How can you eat more mussels?
Try this
Steam with garlic, white wine and parsleyCook in a tomato and herb brothToss the meat with pastaAdd to a seafood stewIs mussels good on a GLP-1?
Mussels are small and tender, so a few eaten with a little warm broth can be a light, manageable meal. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does mussels compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Mussels | 3 oz | 20.2 g | 146 | 13.8 g |
| Clams | 3 oz | 21.8 g | 126 | 17.3 g |
| Oysters | 3 oz | 9.7 g | 87 | 11.2 g |
| Shrimp | 3 oz | 20.4 g | 84 | 24.2 g |
Close to mussels per calorie: chicken thigh (13.9 g), lean ground beef (13.8 g), spinach (13.2 g), cottage cheese (13.1 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Buy live mussels that close when tapped, scrub and debeard them before cooking, and discard any that stay shut after cooking.
What's the full nutrition for mussels?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 146 | 172 | |
| Protein | 20.2 g | 23.8 g | 40% |
| Fat | 3.8 g | 4.5 g | |
| Saturated fat | 0.7 g | 0.8 g | 3% |
| Carbohydrate | 6.3 g | 7.4 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | Not listed | Not listed | |
| Sodium | 314 mg | 369 mg | 14% |
| Calcium | 28 mg | 33 mg | 2% |
| Iron | 5.7 mg | 6.72 mg | 32% |
| Vitamin B12 | 20.4 mcg | 24 mcg | 850% |
| Vitamin D | Not listed | Not listed |
USDA FoodData Central, SR Legacy: "Mollusks, mussel, blue, cooked, moist heat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
