Mussels are a low-calorie, protein-packed seafood option, with roughly 146 calories per 3.5 ounces (100 grams) of cooked mussels.
Mussels are not only delicious but also incredibly nutritious, making them a great addition to any balanced diet. These small, bivalve shellfish are often enjoyed in a variety of dishes, from seafood pastas to paellas, and are a fantastic source of lean protein, vitamins, and minerals. If you're keeping track of your calorie intake or just curious about the nutritional content of mussels, you'll be pleased to know they’re relatively low in calories, making them a healthy choice for most diets.
In this article, we’ll explore the calorie content of mussels, the factors that affect their calorie count, and how they fit into a healthy eating plan.
Mussels: A Nutritional Powerhouse
Before diving into the details of mussels’ calorie content, it's worth highlighting their overall nutritional benefits. Mussels are an excellent source of protein, omega-3 fatty acids, and essential vitamins and minerals, including vitamin B12, iron, selenium, and zinc. They also contain various antioxidants that help combat inflammation and support immune function.
Nutritional Breakdown of Mussels (Per 3.5 ounces/100 grams, cooked)
- Calories: 146
- Protein: 20 grams
- Fat: 4 grams
- Saturated fat: 1 gram
- Carbohydrates: 7 grams
- Dietary fiber: 0 grams
- Sugars: 0 grams
- Cholesterol: 40 milligrams
- Sodium: 370 milligrams
- Iron: 6.7 milligrams (37% of daily value)
- Vitamin B12: 20.4 micrograms (340% of daily value)
Mussels are a great protein source with minimal fat and carbs, which makes them an appealing choice for anyone following a low-carb, high-protein, or heart-healthy diet.
How Many Calories Are in Mussels?
The calorie count for mussels depends on their preparation method and serving size. However, on average, 3.5 ounces (100 grams) of cooked mussels contain approximately 146 calories. This is for mussels that have been steamed, boiled, or grilled without additional oils or fats.
Here’s a general breakdown of calories for different serving sizes of mussels:
Serving Size |
Calories |
1 mussel (average size) |
5 calories |
1 cup cooked mussels (about 200 grams) |
292 calories |
3.5 ounces (100 grams) |
146 calories |
The calorie content may vary depending on how the mussels are cooked and what ingredients are added, such as butter, sauces, or other flavorings.
Factors Affecting the Calorie Count
The total calorie count of mussels can vary based on several factors, including the preparation method and any additional ingredients used during cooking.
- Cooking Method:
- Steamed Mussels: Steaming mussels is one of the healthiest cooking methods, as it requires no added fat. The calorie content in steamed mussels is typically the same as the raw count, with around 146 calories per 100 grams.
- Grilled Mussels: Grilling mussels with a brush of oil or butter can add calories. If you grill mussels with 1 tablespoon of butter, it could add an additional 100 calories.
- Mussels in Sauce: Mussels served in a creamy sauce, such as a garlic butter sauce or white wine cream sauce, can have a higher calorie content due to the fats and dairy in the sauce.
- Shell Weight: When calculating the calories in mussels, keep in mind that the weight of the shell is not included in the calorie count. For example, a serving of mussels might look like a large portion, but much of that weight is made up of the shells, which don’t contribute to calorie intake. This is why the actual number of mussels per serving can vary.
- Additional Ingredients: Mussels are often paired with butter, garlic, herbs, wine, or cream in cooking. These added ingredients can increase the overall calorie count of a mussel dish significantly.
Mussels vs. Other Seafood: Caloric Comparison
Mussels are a relatively low-calorie seafood option compared to other popular shellfish and seafood:
Seafood Type |
Calories per 3.5 ounces (100 grams) |
Mussels (cooked) |
146 |
Shrimp (cooked) |
99 |
Lobster (cooked) |
90 |
Clams (cooked) |
148 |
Scallops (cooked) |
137 |
Salmon (cooked) |
206 |
As you can see, mussels are among the lower-calorie seafood options, making them a great choice for anyone looking to eat healthier or manage their calorie intake.
Health Benefits of Mussels
Mussels are not only low in calories but are also rich in several important nutrients, making them an excellent food choice for supporting overall health.
1. High in Protein
Mussels are an excellent source of high-quality protein, with approximately 20 grams of protein per 100 grams of cooked mussels. Protein is essential for muscle growth, tissue repair, and immune function, making mussels a great food choice for active individuals or those looking to increase their protein intake.
2. Rich in Omega-3 Fatty Acids
Mussels are packed with heart-healthy omega-3 fatty acids, which help reduce inflammation, lower blood pressure, and support overall heart health. Regular consumption of omega-3s has been linked to a reduced risk of cardiovascular diseases and improved brain function.
3. Packed with Essential Vitamins and Minerals
Mussels are particularly high in vitamin B12, iron, selenium, and zinc, all of which play key roles in various bodily functions:
- Vitamin B12: Essential for the production of red blood cells and maintaining healthy nerve function.
- Iron: Vital for oxygen transport in the blood and preventing iron-deficiency anemia.
- Selenium: A powerful antioxidant that helps protect cells from damage.
- Zinc: Supports immune function and helps with wound healing.
4. Low in Fat and Carbs
Mussels are naturally low in fat, with just 4 grams of fat per 100 grams, including only 1 gram of saturated fat. They’re also low in carbohydrates, containing only 7 grams of carbs per 100 grams. This makes them a good choice for anyone following a low-carb or ketogenic diet.
Conclusion
Mussels are a healthy, nutrient-dense seafood option that’s low in calories, making them an excellent choice for anyone looking to enjoy a delicious meal without compromising on nutrition. With roughly 146 calories per 100 grams of cooked mussels, they are a great source of protein, omega-3 fatty acids, and essential vitamins and minerals.
Whether steamed, grilled, or incorporated into a flavorful dish, mussels are a versatile and nutritious food choice. Just be mindful of any additional ingredients or sauces that could increase the calorie count. When prepared simply, mussels make for a light, satisfying meal that supports both your health goals and your taste buds.