Mussels
Cheap shellfish with extraordinary B12 and iron, plus real omega-3.
Nutrition per 100 g
Standardised to 100 g of mussels, cooked for fair comparison. Typical serving: 100 g cooked — 172 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 172 kcal | 172 kcal | 100 kcal |
| Protein | 24 g | 24 g | 14 g |
| Carbohydrate | 7.4 g | 7.4 g | 4.3 g |
| Fat | 4.5 g | 4.5 g | 2.6 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of mussels, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 91 µg | 91 µg | 10% |
| Vitamin C | 13.6 mg | 13.6 mg | 15% |
| Thiamin | 0.3 mg | 0.3 mg | 25% |
| Riboflavin | 0.42 mg | 0.42 mg | 32% |
| Niacin | 3 mg | 3 mg | 19% |
| Vitamin B6 | 0.1 mg | 0.1 mg | 6% |
| Folate | 76 µg | 76 µg | 19% |
| Vitamin B12 | 24 µg | 24 µg | 1000% |
| Pantothenic acid | 0.95 mg | 0.95 mg | 19% |
| Minerals | |||
| Calcium | 33 mg | 33 mg | 3% |
| Iron | 6.7 mg | 6.7 mg | 37% |
| Magnesium | 37 mg | 37 mg | 9% |
| Phosphorus | 285 mg | 285 mg | 23% |
| Potassium | 268 mg | 268 mg | 6% |
| Sodium | 369 mg | 369 mg | 16% |
| Zinc | 2.7 mg | 2.7 mg | 25% |
| Selenium | 89.6 µg | 89.6 µg | 163% |
| Copper | 0.15 mg | 0.15 mg | 17% |
| Manganese | 6.8 mg | 6.8 mg | 296% |
Source: USDA FoodData Central — Mollusks, mussel, blue, cooked, moist heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat mussels?
- Many times a day's B12 in a single portion.
- More iron than most red meat, weight for weight.
- Farmed mussels are among the lowest-impact animal proteins.
How to include it
- Steam with white wine, garlic and parsley for five minutes.
- Add to tomato-based stews at the very end.
- Serve with rye or sourdough to mop the liquor.
Things to consider
- Shellfish allergen; discard any that stay closed after cooking.
- Buy live and cook the same day.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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