How healthy are mussels?
Are mussels healthy? Yes, for most people. Mussels score 64/100 on the HowHealthyIs Score: 100 g provide 172 kcal, 24 g protein and 6.7 mg iron. Mussels are rich in B12, iron, selenium and omega-3 fats, and they are a low-impact seafood choice. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mussels rank higher than 64% of them.
Counts in favor (% daily value per 100 kcal)
- Protein28%
- Iron22%
- Vitamin C9%
- Vitamin A6%
- Magnesium5%
- Potassium3%
- Calcium1%
- Fiber0%
- Vitamin E0%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium9%
Raw NRF9.3: 74 minus 12 = 62. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in mussels?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 172 kcal | 146 kcal | |
| Protein | 24 g | 20 g | 40% |
| Carbohydrates | 7.4 g | 6.3 g | 2% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4.5 g | 3.8 g | 5% |
| Saturated fat | 0.8 g | 0.7 g | 4% |
| Vitamins | |||
| Vitamin A | 91 µg | 77 µg | 9% |
| Vitamin C | 14 mg | 12 mg | 13% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 33 mg | 28 mg | 2% |
| Iron | 6.7 mg | 5.7 mg | 32% |
| Potassium | 268 mg | 228 mg | 5% |
| Magnesium | 37 mg | 31 mg | 7% |
| Sodium | 369 mg | 314 mg | 14% |
Source: USDA FoodData Central, "Mollusks, mussel, blue, cooked, moist heat" (FDC 174217). Values rounded.
Why are mussels good for you?
- 20 g protein in 3 oz cooked, 40% of the daily value. Protein contributes to the maintenance of muscle mass.
- 5.7 mg iron in 3 oz cooked, 32% of the daily value. Iron contributes to the normal formation of red blood cells.
- 12 mg vitamin C in 3 oz cooked, 13% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use them
- Steamed with garlic and tomato
- Pasta and paella
What should you watch out for?
- Discard any that stay closed after cooking. Shellfish allergy.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.