Mussels Calories: Nutritional Benefits and Culinary Insights

by Oleg Nikitenko January 04, 2025

Mussels Calories and Nutrition

Mussels are a powerhouse of nutrition, offering exceptional health benefits while being low in calories. Whether you're counting calories, seeking a high-protein meal, or exploring sustainable seafood options, mussels fit the bill perfectly.

"Seafood like mussels is not only delicious but also an excellent source of vital nutrients," says renowned nutritionist Dr. Marion Nestle.

Understanding Mussels Calories and Nutrition

Mussels are one of the most nutrient-dense seafood options available. Let’s break down their caloric content and nutritional profile:

  • Calories in Mussels:
    One serving (about 3 ounces or 85 grams) of cooked mussels contains approximately 146 calories.

  • Macronutrients in Mussels:

    • Protein: 20 grams
    • Fat: 4 grams (including heart-healthy omega-3 fatty acids)
    • Carbohydrates: 6 grams

  • Rich in Micronutrients:

    • Iron: Supports red blood cell production.
    • Vitamin B12: Essential for nerve health and energy metabolism.
    • Selenium: Aids in immune function and antioxidant protection.
    • Zinc: Boosts immunity and supports wound healing.

Health Benefits of Mussels

1. Heart Health

Mussels are rich in omega-3 fatty acids, which help reduce inflammation, lower blood pressure, and promote overall heart health.

2. High-Quality Protein

With 20 grams of protein per serving, mussels are an excellent choice for muscle repair and growth.

3. Low-Calorie Option

At only 146 calories per serving, mussels make for a filling yet diet-friendly seafood option.

4. Sustainable and Eco-Friendly

Mussels are farmed sustainably, making them a responsible seafood choice.

How to Incorporate Mussels into Your Diet

1. Mussels in Pasta

Create a hearty yet low-calorie meal by adding mussels to whole-grain pasta.

  • Ingredients: Mussels, garlic, olive oil, parsley, and a splash of white wine.
  • Calories: Approximately 400 per serving, depending on the pasta and sauce.

2. Mussels in Soups and Stews

Enhance your soups with the rich flavor of mussels.

  • Ingredients: Mussels, tomatoes, celery, onion, and seafood broth.
  • Calories: Around 250 per serving.

3. Mussels as Appetizers

Serve steamed mussels as an elegant starter.

  • Ingredients: Mussels, lemon, and a pinch of herbs.
  • Calories: About 150 per serving.

Comparing Mussels with Other Seafood

Mussels are a versatile seafood option, but how do they stack up against others?

Seafood Calories per 3 oz Protein Omega-3 Fatty Acids
Mussels 146 20g High
Clams 126 22g Moderate
Geoduck 110 18g Low
Abalone 130 16g Moderate

FAQs About Mussels Calories and Nutrition

Q1: Are mussels good for weight loss?

A: Yes, mussels are low in calories and high in protein, making them a great choice for weight loss.

Q2: Can mussels be part of a high-protein diet?

A: Absolutely! Mussels provide 20 grams of protein per serving.

Q3: How should I prepare mussels for a low-calorie meal?

A: Steaming mussels with garlic, herbs, and a splash of lemon juice is a low-calorie and flavorful option.

Q4: Are canned mussels as nutritious as fresh mussels?

A: Canned mussels retain most of their nutritional value and are a convenient alternative to fresh mussels.

Top-Quality Mussels and More

At Global Seafoods , we offer a variety of premium seafood options, including:

Watch Mussel Recipes on YouTube

For more ideas on preparing mussels and other seafood, check out our YouTube channel . Learn from seafood experts and elevate your cooking skills.

Conclusion

Mussels are a nutritious, low-calorie seafood option perfect for a variety of dishes. Packed with protein, omega-3 fatty acids, and essential vitamins, they support heart health, weight management, and overall well-being. With their sustainability and versatility, mussels are a must-have in your diet.

Order fresh mussels and premium seafood from Global Seafoods and savor the taste of the ocean in every bite.

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