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Baked Mussels Calories
Rich in protein and minerals, low-fat seafood
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Baked Mussels (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 5 g of carbs, 19.8 g of protein, 2.9 g of fat and 0 g of fiber. Its 14.4 µg of B12 covers 600% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Mussels Nutrition Facts
Selected: 6 piece (medium) · 120 g
144
KCAL / 120G
Carbs
5g
· 2% DV
Protein
19.8g
· 40% DV
Fat
2.9g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 63% · Fat 21%
Baked Mussels nutrition facts table · 6 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 19.8 g | 40% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 6 Pieces of Baked Mussels?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 120 g | 144 kcal |
| 1 piece (mini) | 20 g | 24 kcal |
| 4 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 10 piece (large) | 200 g | 240 kcal |
| 12 piece (jumbo) | 240 g | 288 kcal |
| 1 serving (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Baked Mussels
How do you make baked mussels?
Baked mussels are made by topping cleaned mussels with a simple seasoning and baking them until cooked. Garlic, olive oil, herbs and lemon are common; breadcrumbs or cheese can add a crisp topping. Avoid overcooking, which makes the meat tough.
What toppings go well on baked mussels?
Garlic, parsley, lemon and olive oil are classic toppings for baked mussels. Breadcrumbs add crunch, while cheese makes a richer version; use a light hand so the topping does not overpower the mussels’ briny flavor.
Should baked mussels be cooked in their shells?
No, baked mussels do not have to be cooked in their shells. Shell-on mussels help keep the meat moist and make an attractive presentation, but cleaned mussel meat can also be baked in a dish with sauce or toppings.
How can you tell when baked mussels are cooked?
Baked mussels in the shell are cooked when the shells open and the meat looks opaque. Check them rather than relying only on a fixed baking time, since mussel size and oven heat vary; discard any that stay closed after cooking.
Why do some mussels stay closed after baking?
Some mussels stay closed after baking because they may not have cooked properly or may have been dead before cooking. Do not force the shells open to eat them; discard mussels that remain closed after cooking.
Can you bake frozen mussels?
Yes, you can bake frozen mussels after thawing them safely in the refrigerator and draining excess liquid. Check whether they are raw or already cooked; pre-cooked mussels need only brief heating, since baking them too long can make them chewy.
Can you bake mussel meat without the shells?
Yes, shelled mussel meat can be baked in a shallow dish with seasoning or a topping. Since it is more exposed to heat than shell-on mussels, keep an eye on it and take it out once it is opaque and heated through.
What should you serve with baked mussels?
Serve baked mussels with lemon, a crisp salad or crusty bread. These sides complement the mussels without masking their savory flavor; a light vegetable side also works well when the mussels have a rich or cheesy topping.
How should leftover baked mussels be stored and reheated?
Refrigerate leftover baked mussels promptly in a covered container. Reheat them until hot, using gentle heat to limit toughness; discard leftovers that sat out for an extended time or have an unusual smell or appearance.
Are baked mussels safe to eat during pregnancy?
Well-cooked baked mussels can be eaten during pregnancy, but raw or undercooked mussels should be avoided. If you have a health condition or questions about seafood safety in your pregnancy, ask your healthcare professional.
Baked Mussels Vitamins & Minerals
Vitamins
B12
14.4µg · 600% DV
Biotin
7.2µg · 24% DV
B2
0.28mg · 22% DV
B1
0.19mg · 16% DV
Minerals
Iodine
156µg · 104% DV
Selenium
53µg · 96% DV
Copper
0.84mg · 93% DV
Iron
8.16mg · 45% DV
Sodium
384mg · 17% DV
Potassium ⭐
384mg · 11% DV
Baked Mussels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Mussels
To burn the 144 calories in 6 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Mussels?
Baked Mussels are mussels cooked in the oven, either in their shells or removed from them. Recipes vary: garlic, parsley and lemon are common, while butter, breadcrumbs or cheese may be added for a richer or crisp-topped version. The dish fits naturally into the seafood cooking of Mediterranean and other coastal regions rather than belonging to one single tradition.
The mussels are tender and briny, with the topping shaping the final texture and flavour. Serve them hot with lemon as a starter, alongside other seafood, or with bread to catch the juices. They offer plenty of protein with relatively little fat; a 100 g portion provides 16.5 g of protein. For a lighter plate, go easy on butter and cheese and finish with herbs and lemon.
How Nutritious Is Baked Mussels?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Mussels Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Mussels Contain Allergens?
No known major allergens
Which Diets Is Baked Mussels Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Mussels Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.