Calories in Mussels: Per 100 g, Per Serving & Nutrition Facts
86 kcal (360 kJ) per 100 g · P/F/C 12/2.2/3.7 g
Serving (150 g) — 129 kcal (540 kJ) · Nutri-Score A
Figures are for: Blue mussels, raw
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Are mussels healthy?
Yes. On their nutrient profile, mussels are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 18 g per serving — 32% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 1.1 g per serving — 22% of the 5 g a day the WHO sets as the maximum.
A typical serving is 150 g: 129 kcal, 18 g protein, 3.3 g fat and 5.6 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Mussels have about 12 g of protein per 100 g of meat, little fat, and plenty of vitamin B12 and iron. Cooked mussel meat loses water, so it has more calories per 100 g than raw.
How many calories in mussels: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 86 kcal | 129 kcal |
| Energy (kilojoules) | 360 kJ | 540 kJ |
| Protein | 12 g | 18 g |
| Fat | 2.2 g | 3.3 g |
| incl. saturated | 0.4 g | 0.6 g |
| Total carbohydrates | 3.7 g | 5.6 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.7 g | 1.1 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 174216, “Mollusks, mussel, blue, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 58%fat 24%carbs 18%
Vitamins and minerals in mussels
Per 100 g, the standouts are vitamin B12 — 12 mcg, 500% of the Daily Value (#2 of 23 in our fish & seafood section); manganese — 3.4 mg, 148% of the Daily Value (#1 of 25 in our fish & seafood section); selenium — 45 mcg, 81% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin A | 48 mcg | 72 mcg | 8% |
| Vitamin C | 8 mg | 12 mg | 13% |
| Vitamin E | 0.55 mg | 0.83 mg | 6% |
| Thiamin (B1) | 0.16 mg | 0.24 mg | 20% |
| Riboflavin (B2) | 0.21 mg | 0.32 mg | 24% |
| Niacin (B3) | 1.6 mg | 2.4 mg | 15% |
| Vitamin B6 | 0.05 mg | 0.08 mg | 4% |
| Folate (B9) | 42 mcg | 63 mcg | 16% |
| Vitamin B12 | 12 mcg | 18 mcg | 750% |
| Potassium | 320 mg | 480 mg | 10% |
| Calcium | 26 mg | 39 mg | 3% |
| Magnesium | 34 mg | 51 mg | 12% |
| Phosphorus | 197 mg | 296 mg | 24% |
| Iron | 4 mg | 5.9 mg | 33% |
| Zinc | 1.6 mg | 2.4 mg | 22% |
| Copper | 0.09 mg | 0.14 mg | 16% |
| Manganese | 3.4 mg | 5.1 mg | 222% |
| Selenium | 45 mcg | 67 mcg | 122% |
| Cholesterol | 28 mg | 42 mg | 14% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Mollusks, mussel, blue, raw” (FDC ID 174216, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Mussels calories by weight, 50–300 g
150 g of mussels has 129 calories and 200 g has 172. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 43 | 6 / 1.1 / 1.9 |
| 100 g | 86 | 12 / 2.2 / 3.7 |
| 150 g — typical serving | 129 | 18 / 3.3 / 5.6 |
| 200 g | 172 | 24 / 4.4 / 7.4 |
| 250 g | 215 | 30 / 5.5 / 9.3 |
| 300 g | 258 | 36 / 6.6 / 11 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Mussels: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Blue mussels, raw | 86 | 12 / 2.2 / 3.7 |
| Mussels, boiled | 86 | 12 / 2 / 3.7 |
| Mussels in white wine | 99 | 9.5 / 4.8 / 3.4 |
| Mussels in cream sauce | 125 | 11 / 7 / 4.6 |
How much movement is one serving?
A 150 g serving is 129 kcal — roughly 42 min of easy walking or 16 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Mussels: swaps and alternatives
No need to swap: mussels already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.4 g (over 5 g) and salt 0.7 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair mussels with
A serving of mussels has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of mussels.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Mussels | A | 129 | 18 | 0 |
| Shrimp | A | 143 | 30 | 0 |
| Imitation Crab (Surimi) | A | 149 | 23 | 0 |
| Cod | A | 158 | 35 | 0 |
Mussels vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Scallops | 69 | 12 / 0.5 / 3.2 |
| Crawfish | 77 | 16 / 1 / 0 |
| Lobster | 77 | 17 / 0.8 / 0 |
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
| Barramundi | 124 | 24 / 2.6 / 0 |
FAQ
How many calories are in 100 g of mussels?
100 g of mussels has 86 calories, with 12 g protein, 2.2 g fat and 3.7 g carbohydrates.
How many calories are in a serving of mussels?
A 150 g serving has 129 calories: 18 g protein, 3.3 g fat and 5.6 g carbs.
What are the macros of mussels?
Per 100 g: 12 g protein, 3.7 g carbs and 2.2 g fat. By calories that's about 58% protein, 18% carbs and 24% fat.
How long do you have to walk to burn a serving of mussels?
About 42 min of easy walking or 16 min of cycling for a 70 kg (154 lb) person — that's the 129 calories in a 150 g serving.
What vitamins and minerals are in mussels?
Per 100 g, mussels are richest in vitamin B12 (12 mcg, 500% DV), manganese (3.4 mg, 148% DV), selenium (45 mcg, 81% DV) — from USDA FoodData Central record 174216.
How much fiber is in mussels?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in mussels change with the type and cooking method?
Per 100 g it ranges from 86 kcal (blue mussels, raw) to 125 kcal (mussels in cream sauce).