Moules marinières

Raw mussel meat contains 75 kcal per 100 g. A typical restaurant serving of moules marinières is around 500 g in the shell, which yields roughly 200–250 g of edible meat, putting the dish at approximately 150–190 kcal before accounting for any added butter or bread.

Raw mussels contain 8 mcg of vitamin B12 per 100 g, making them one of the more concentrated shellfish sources of this vitamin. A modest 100 g serving of mussel meat already exceeds the typical adult daily reference intake of around 2.4 mcg.

Mussels themselves are naturally gluten-free, and the classic marinières preparation — white wine, shallots, garlic and parsley — contains no gluten-bearing ingredients. The main risk is cross-contamination or the addition of flour-thickened sauces, so it is worth checking preparation details when eating out.