Fish & Seafood
Mussels
Overview
Why eat mussels?
Mussels are one of the most nutrient-dense seafoods you can put on a plate, offering lean protein, omega-3 fats and an extraordinary amount of vitamin B12 for very few calories. A 3-ounce serving delivers about 73 calories along with meaningful iron, selenium and zinc, making them a smart, affordable alternative to fin fish.
Good to know: Mussels are naturally salty at 286 mg sodium per 100 g, and that climbs when they are cooked in broth or brine, so go easy on added salt.
Exceptional vitamin B12
A 3-ounce serving supplies 10.2 µg of vitamin B12, about 425% of the Daily Value, which supports red blood cell formation and healthy nerve function.
Iron for energy
With 3.95 mg of iron per 100 g (22% DV), mussels help supply the mineral your body uses to carry oxygen through the blood.
Omega-3s and selenium
Each 100 g brings 0.188 g EPA plus 0.253 g DHA, fats linked to heart health, alongside 44.8 µg of selenium (81% DV) for antioxidant defenses.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in mussels?
Calories
86kcal
Protein
12g
Carbs
3.7g
Fat
2.2g
Fiber
0g
Sugars
0g
Minerals
- Calcium26 mg2%
- Iron4 mg22%
- Magnesium34 mg8%
- Phosphorus197 mg16%
- Potassium320 mg7%
- Sodium286 mg12%
- Zinc1.6 mg15%
- Copper0.09 mg10%
- Selenium45 µg81%
Vitamins
- Vitamin A48 µg5%
- Vitamin C8 mg9%
- Vitamin E0.55 mg4%
- Vitamin K0.1 µg0%
- Thiamin (B1)0.16 mg13%
- Riboflavin (B2)0.21 mg16%
- Niacin (B3)1.6 mg10%
- Vitamin B60.05 mg3%
- Folate42 µg11%
- Vitamin B1212 µg500%
Other compounds
- Omega-3 EPA0.19 g
- Omega-3 DHA0.25 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Mollusks, mussel, blue, raw” (SR Legacy, FDC ID 174216).View the USDA record ↗ (opens in a new tab).