Nutrition facts · USDA values per 100 g
Calories & Macros in Mussels
Quick answer
Mussels has 172 kcal per 100 g. 3 oz (85 g) has 146 kcal, 20.2 g of protein, 6.3 g of carbs and 3.8 g of fat.
- Calories
- 172kcal
- per 100 g
- Protein
- 23.8g
- per 100 g
- Carbs
- 7.4g
- per 100 g
- Fat
- 4.5g
- per 100 g
- Protein 58% · 23.8 g
- Carbs 18% · 7.4 g
- Fat 24% · 4.5 g
Calories in any amount of Mussels
Weigh your portion and type it in, in grams or ounces; it starts at 3 oz (85 g). Every value scales from the USDA figures per 100 g, so 250 g has two and a half times the calories of 100 g.
- Calories
- 146kcal
- Protein
- 20.2g
- Carbs
- 6.3g
- Fat
- 3.8g
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28.3 g) | 49 kcal | 6.7 g | 2.1 g | 1.3 g |
| 50 g | 86 kcal | 11.9 g | 3.7 g | 2.2 g |
| 100 g | 172 kcal | 23.8 g | 7.4 g | 4.5 g |
| 150 g | 258 kcal | 35.7 g | 11.1 g | 6.7 g |
| 200 g | 344 kcal | 47.6 g | 14.8 g | 9 g |
| 250 g | 430 kcal | 59.5 g | 18.5 g | 11.2 g |
| 300 g | 516 kcal | 71.4 g | 22.2 g | 13.4 g |
| 500 g | 860 kcal | 119 g | 36.9 g | 22.4 g |
| 1 lb (454 g) | 780 kcal | 108 g | 33.5 g | 20.3 g |
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 oz: 85 g | 146 kcal | 20.2 g | 6.3 g | 3.8 g |
Mussels nutrition facts per 100 g
| Nutrient | Per 100 g | % Daily Value |
|---|---|---|
| Calories | 172 kcal | – |
| Protein | 23.8 g | 48% |
| Total fat | 4.48 g | 6% |
| Saturated fat | 0.85 g | 4% |
| Monounsaturated fat | 1.01 g | – |
| Polyunsaturated fat | 1.21 g | – |
| Cholesterol | 56 mg | 19% |
| Total carbohydrate | 7.39 g | 3% |
| Dietary fiber | 0 g | 0% |
| Total sugars | Not reported | – |
| Sodium | 369 mg | 16% |
| Potassium | 268 mg | 6% |
| Calcium | 33 mg | 3% |
| Iron | 6.72 mg | 37% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 285 mg | 23% |
| Zinc | 2.67 mg | 24% |
| Vitamin A (RAE) | 91 µg | 10% |
| Vitamin C | 13.6 mg | 15% |
| Vitamin D | Not reported | – |
| Vitamin E | Not reported | – |
| Vitamin K | Not reported | – |
| Vitamin B6 | 0.1 mg | 6% |
| Vitamin B12 | 24 µg | 1000% |
| Folate (DFE) | 76 µg | 19% |
| Thiamin (B1) | 0.3 mg | 25% |
| Riboflavin (B2) | 0.42 mg | 32% |
| Niacin (B3) | 3 mg | 19% |
| Caffeine | Not reported | – |
| Alcohol | Not reported | – |
| Water | 61.2 g | – |
% Daily Value is how much 100 g contributes to the FDA Daily Values for adults and children 4 years and older, the figures on US nutrition labels; a dash means there is no Daily Value for that nutrient. "Not reported" means USDA has no measurement for this food, not that it contains none.
How Mussels fits common diet targets
- Net carbs
- 7.4g
- per 100 g
- Protein per 100 kcal
- 13.8g
- Energy density
- 1.72kcal/g
- medium
- Net carbs are total carbohydrate minus fiber: 7.4 g − 0 g = 7.4 g per 100 g. Low-carb plans usually count these.
- Protein per 100 kcal compares how much protein each food gives for the same calories: Mussels gives 13.8 g.
- Energy density is calories per gram. At 1.72 kcal/g, Mussels is medium on the CDC's scale (very low below 0.6, low to 1.5, medium to 4, high above 4); lower-density foods give a larger portion for the same calories.
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Values are USDA averages for the food as described below; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
USDA describes this food as “Mollusks, mussel, blue, cooked, moist heat” (FoodData Central SR Legacy 2018-04). Want your own numbers? The macro calculator sets a daily target to compare against.
Source: USDA FoodData Central, FDC 174217, retrieved . How we calculate.