Mussel
Categories
| Macros | per 100 g |
|---|---|
| Calories | 74 kcal |
| Protein | 11.9 g |
| Fat | 1.8 g |
| Carbs | 2.7 g |
Mussel is a bivalve shellfish eaten raw or, more commonly, steamed, boiled, or cooked in broths and sauces across European and Asian cuisines. Per 100 g, raw mussel provides 74 kcal, 11.9 g of protein, 1.8 g of fat, and 2.7 g of carbohydrates with no dietary fibre. On the mineral side, mussels contain 339 mg of sodium, 213 mg of phosphorus, and 145 mg of potassium per 100 g. They are also a notable source of vitamin B12 at 12.3 mcg per 100 g, alongside 65 mg of choline and 39.5 mcg of folate. No glycemic index is available for mussels, consistent with most protein-dominant seafood. Suitable for pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in mussels?
Raw mussels contain 74 kcal per 100 g. A typical restaurant serving of steamed mussels in the shell is around 300–400 g, though the edible meat portion is considerably lighter, usually 100–150 g.
How much vitamin B12 is in mussels?
Mussels contain 12.3 mcg of vitamin B12 per 100 g, which is exceptionally high relative to most foods. The adult daily reference intake for vitamin B12 is around 2.4 mcg, so even a small serving covers that amount several times over.
Are mussels keto-friendly?
Yes, mussels fit a ketogenic diet well. With only 2.7 g of carbohydrates and 1.8 g of fat per 100 g, alongside 11.9 g of protein, they are a low-carb, high-protein seafood option that sits comfortably within typical keto macros.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 74.0 kcal |
| Protein | 11.9 g |
| Fat | 1.8 g |
| Carbs | 2.7 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.45 g |
| Monounsaturated | 0.40 g |
| Polyunsaturated | 0.49 g |
| Omega-3 | 0.33 g |
| Omega-6 | 0.098 g |
| Cholesterol | 38.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 38.0 mg |
| Iron | 6.8 mg |
| Magnesium | 31.0 mg |
| Phosphorus | 213 mg |
| Potassium | 145 mg |
| Sodium | 339 mg |
| Zinc | 2.5 mg |
| Copper | 0.22 mg |
| Manganese | 0.23 mg |
| Selenium | 48.3 mcg |
| Iodine | 140 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 60.0 mcg |
| Vitamin C | 6.4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.6 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.020 mg |
| Riboflavin (B2) | 0.23 mg |
| Niacin (B3) | 1.6 mg |
| Pantothenic acid (B5) | 0.39 mg |
| Vitamin B6 | 0.080 mg |
| Folate (B9) | 39.5 mcg |
| Vitamin B12 | 12.3 mcg |
| Choline | 65.0 mg |
