Calories in Mussels: Nutrition Facts & Serving Sizes
Per 1 medium (16g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Mussels are a high-protein, low-calorie shellfish that deliver serious nutritional value for the calories. At 86 calories per 100g, a cup of mussels (150g) provides about 129 calories and nearly 18g of protein, making them one of the most protein-dense seafood options available. Each 100g serving has 11.9g of protein, 3.7g of carbs, and just 2.2g of fat. The standout micronutrient is vitamin B12, coming in at 12mcg per 100g, which is far above the daily recommended intake. Mussels are also an excellent source of selenium (44.8mcg per 100g) and iron (4mg per 100g). They are affordable, quick to cook, and fit cleanly into high-protein, low-calorie meal plans for cutting or body recomposition.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 small (10g) | 8.6 | 1.2g | 0.4g | 0.2g | 0g |
| 1 oz (28g) | 24.4 | 3.4g | 1.1g | 0.6g | 0g |
| 1 large (20g) | 17.2 | 2.4g | 0.7g | 0.4g | 0g |
| 1 cup (150g) | 129 | 17.9g | 5.6g | 3.3g | 0g |
| 3 oz (85g) | 73.1 | 10.1g | 3.1g | 1.9g | 0g |
| 1 medium (16g) | 13.8 | 1.9g | 0.6g | 0.4g | 0g |
| 100g | 86 | 11.9g | 3.7g | 2.2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 86 | 4% |
| Protein | 11.9g | 24% |
| Total Fat | 2.2g | 3% |
| Saturated Fat | 0.4g | 2% |
| Total Carbohydrates | 3.7g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 286mg | 12% |
| Cholesterol | 28mg | 9% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.4g | 0% |
| Cholesterol | 28mg | 9% |
| Calcium | 26mg | 2% |
| Iron | 4mg | 22% |
| Potassium | 320mg | 7% |
| Vitamin A | 48mcg | 5% |
| Vitamin C | 8mg | 9% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 12mcg | 500% |
| Magnesium | 34mg | 8% |
| Phosphorus | 197mg | 16% |
| Zinc | 1.6mg | 15% |
| Selenium | 44.8mcg | 81% |
| Folate | 42mcg | 11% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.6mg | 10% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mussels
Mussels are one of the most nutrient-dense foods you can eat relative to their calorie count. At 86 calories per 100g with nearly 12g of protein, the protein-to-calorie ratio rivals chicken breast and makes them an excellent choice for anyone trying to build or preserve muscle while staying in a deficit.
Vitamin B12 is where mussels truly stand out. With 12mcg per 100g, a single serving can cover your entire daily requirement multiple times over. B12 is essential for nerve function, red blood cell formation, and energy metabolism. Low B12 is a common issue, especially in people who limit animal products, and mussels are one of the richest natural sources available.
Selenium (44.8mcg per 100g) supports thyroid hormone production, immune function, and acts as an antioxidant to reduce oxidative stress from training. Iron (4mg per 100g) is critical for oxygen transport to muscles during exercise, directly impacting endurance and performance.
Mussels also provide 34mg of magnesium per 100g, contributing to muscle relaxation, sleep quality, and over 300 enzymatic reactions in the body. The omega-3 fatty acids in the fat profile support cardiovascular health and help manage inflammation after hard training sessions.
Dietary Considerations
Mussels are gluten-free and dairy-free, making them compatible with most dietary approaches. They are not vegan or vegetarian. With only 3.7g of carbs per 100g and zero fiber, they are keto-friendly and work well for low-carb and carnivore-adjacent diets. The low calorie and high protein content makes them ideal for weight loss and cutting phases. Note that mussels are relatively high in sodium (286mg per 100g), so factor that in if you're monitoring salt intake. They are also a shellfish allergen, so anyone with shellfish allergies should avoid them.
Daily Intake (100g)
100g of mussel provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in mussels?
Mussels have 86 calories per 100g. A cup of mussels (150g) has about 129 calories. A single large mussel (20g) has around 17 calories.
Are mussels good for weight loss?
Yes, mussels are excellent for weight loss. They provide 11.9g of protein per 100g at only 86 calories, which means high satiety for a low calorie cost. High-protein diets help preserve muscle mass during a cut.
How much protein is in mussels?
Mussels contain 11.9g of protein per 100g. A cup serving (150g) provides close to 18g of protein. They are one of the highest protein-per-calorie foods in the seafood category.
Are mussels high in vitamin B12?
Yes, mussels are exceptionally high in vitamin B12. A 100g serving provides 12mcg, which is several times the daily recommended intake of around 2.4mcg for adults.
Are mussels keto-friendly?
Yes, mussels are keto-friendly. With only 3.7g of carbs and zero fiber per 100g, they fit easily within ketogenic macro targets.
How do mussels compare to other shellfish for protein?
Mussels are competitive with other shellfish. They provide 11.9g of protein per 100g compared to shrimp (85 cal, similar protein) and crab (87 cal). Mussels are often more affordable and just as nutritious.
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