Calories in Mussels
Mussels are a type of bivalve shellfish, known for their distinctive dark shells and tender, flavorful meat. They are a lean source of protein, rich in omega-3 fatty acids, and packed with essential vitamins and minerals like iron, selenium, and B12.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 150 | 13.8g | 4.4g | 8.3g |
| 1 small (5g) | 1 small (5g) | 7 | 0.7g | 0.2g | 0.4g |
| 1 large (10g) | 1 large (10g) | 15 | 1.4g | 0.4g | 0.8g |
| 1 oz of (28g) | 1 oz of (28g) | 42 | 3.9g | 1.2g | 2.3g |
| 1 serving (85 g) | 1 serving (85 g) | 127 | 11.7g | 3.8g | 7g |
| 1 cup of (150g) | 1 cup of (150g) | 225 | 20.7g | 6.6g | 12.4g |
Health Benefits
Excellent source of lean protein, supporting muscle growth and repair.
Rich in omega-3 fatty acids, beneficial for heart health and reducing inflammation.
Provides significant amounts of Vitamin B12, iron, and selenium, crucial for energy production and immune function.
Nutrition Tips
- Choose fresh mussels with tightly closed shells; discard any that are open and don't close when tapped.
- Steam or boil mussels with herbs, garlic, and a splash of white wine for a low-calorie, flavorful meal.
- Pair mussels with whole-grain bread to soak up the broth, adding fiber to your meal.
- Be mindful of high-fat sauces like heavy cream or butter-based preparations, which can significantly increase calorie and fat content.
- Mussels are a great source of iron; combine them with vitamin C-rich foods (like bell peppers or citrus) to enhance iron absorption.
GAYA Tracking Tip
For accurate results, photograph your plate of mussels before adding any rich sauces or extra bread, as GAYA can identify the core components more precisely.
Frequently Asked Questions
Are mussels high in calories?+
No, mussels are relatively low in calories, providing about 86 calories per 100g serving when cooked simply. Their calorie content can increase significantly with added butter, oil, or creamy sauces.
Are mussels a good source of protein?+
Yes, mussels are an excellent source of lean protein, offering nearly 12 grams per 100g serving. This makes them a great option for supporting muscle health and satiety.
Do mussels contain omega-3 fatty acids?+
Yes, mussels are a good source of beneficial omega-3 fatty acids, which are important for heart health and brain function. They provide these healthy fats with a relatively low overall fat content.
Related Foods
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