What are the Nutritional Facts about Mussels?
December 25, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Mussels are nutrient-rich shellfish packed with protein, omega-3 fats, iron, vitamin B12, and minerals. Learn their nutrition facts and health benefits.
Introduction
Mussels are small shellfish that are very healthy and affordable. In India, they are eaten in coastal regions and are known for their rich taste. Mussels are low in calories but high in protein, vitamins, and minerals. They support heart health, brain function, and immunity.
Let us understand the nutritional facts about mussels in a simple way.
Nutritional Value of Mussels (Cooked – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 172 kcal |
| Protein | 24 g |
| Total Fat | 4.5 g |
| Omega-3 Fatty Acids | 700 mg |
| Carbohydrates | 7 g |
| Iron | 6.7 mg |
| Vitamin B12 | 20 mcg |
| Zinc | 3.2 mg |
| Selenium | 44 mcg |
| Cholesterol | 56 mg |
Key Nutrients in Mussels
1. High-Quality Protein
- Helps build muscles
- Keeps you full for longer
- Supports tissue repair
2. Omega-3 Fatty Acids
- Good for heart health
- Reduces inflammation
- Supports brain function
3. Vitamin B12
- Very high in mussels
- Important for nerve health
- Helps prevent anaemia
4. Iron
- Supports red blood cell production
- Helps prevent tiredness
- Useful for people with iron deficiency
5. Zinc & Selenium
- Boost immunity
- Support thyroid function
- Help in wound healing
Health Benefits of Eating Mussels
- ❤️ Supports heart health
- 🧠 Improves brain and nerve function
- 💪 Builds lean muscle
- 🛡️ Boosts immune system
- 🩸 Helps prevent anaemia
Are Mussels Good for Weight Loss?
Yes. Mussels are:
- High in protein
- Low in fat
- Moderate in calories
They keep you full and help control hunger, making them good for weight loss diets.
Who Should Avoid Mussels?
- People with shellfish allergy
- Those with high uric acid (limit intake)
- Pregnant women should eat only well-cooked mussels
Healthy Ways to Eat Mussels
- Steamed or boiled
- Cooked with minimal oil
- Added to soups or curries
- Avoid deep frying
Conclusion
Mussels are a nutrient-dense seafood rich in protein, omega-3, iron, and vitamin B12. When eaten in moderation and cooked properly, they offer many health benefits. Adding mussels to a balanced diet can improve heart health, immunity, and overall nutrition.