Blue mussel
Blue mussel, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 112 kcal |
| Protein | 21.4 g |
| Fat | 2.3 g |
| Carbs | 0.0 g |
Blue mussel is a saltwater bivalve shellfish, typically steamed or boiled and served in its shell as part of dishes like moules marinières or seafood platters. Per 100 g cooked, it delivers 112 kcal, 21.4 g of protein and just 2.3 g of fat, with no carbohydrates or fibre recorded — making it a notably lean, high-protein seafood. It provides 268 mg of potassium, 219 mg of phosphorus and 209 mg of sodium per 100 g. On the vitamin side, blue mussel is a standout source of vitamin B12 at 24 mcg per 100 g, alongside 65 mg of choline and 23 mcg of folate. No glycemic index applies given the absence of carbohydrates. Compatible with pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in cooked blue mussels?
Cooked blue mussels contain 112 kcal per 100 g. A typical restaurant serving of moules marinières uses around 300–400 g of mussel meat, putting the calorie count in the 335–450 kcal range before accounting for any sauce or bread.
How much vitamin B12 is in blue mussels?
Cooked blue mussels contain 24 mcg of vitamin B12 per 100 g, which is exceptionally high for a whole food. The adult daily reference intake for B12 is around 2.4 mcg, so even a small portion covers that many times over.
Are blue mussels keto-friendly?
Yes — cooked blue mussels contain 0 g of carbohydrates per 100 g, making them well suited to a ketogenic diet. Their high protein content (21.4 g per 100 g) and low fat (2.3 g) also fit a lean keto approach.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 112 kcal |
| Protein | 21.4 g |
| Fat | 2.3 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.33 g |
| Monounsaturated | 0.39 g |
| Polyunsaturated | 0.79 g |
| Trans | 0 g |
| Omega-3 | 0.68 g |
| Omega-6 | 0.12 g |
| Cholesterol | 56.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 33.0 mg |
| Iron | 2.0 mg |
| Magnesium | 37.0 mg |
| Phosphorus | 219 mg |
| Potassium | 268 mg |
| Sodium | 209 mg |
| Zinc | 1.6 mg |
| Copper | 0.15 mg |
| Manganese | 0.019 mg |
| Selenium | 62.0 mcg |
| Iodine | 145 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 16.0 mcg |
| Retinol | 16.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0.50 mcg |
| Vitamin E | 1.1 mg |
| Thiamin (B1) | 0.067 mg |
| Riboflavin (B2) | 0.23 mg |
| Niacin (B3) | 1.4 mg |
| Pantothenic acid (B5) | 0.41 mg |
| Vitamin B6 | 0.10 mg |
| Folate (B9) | 23.0 mcg |
| Vitamin B12 | 24.0 mcg |
| Choline | 65.0 mg |
