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Canned mussels Calories
High in protein, vitamin B12, iron, and selenium; sodium is typically high.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Canned mussels (85 g) has 146 calories. That works out to 172 calories per 100 g. It contains 6.3 g of carbs, 20.2 g of protein, 3.8 g of fat and 0 g of fiber. Its 17 µg of B12 covers 708% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Canned mussels Nutrition Facts
Selected: 1 serving (medium) · 85 g
146
KCAL / 85G
Carbs
6.3g
· 2% DV
Protein
20.2g
· 40% DV
Fat
3.8g
· 5% 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 18% · Protein 58% · Fat 24%
Canned mussels nutrition facts table · 1 serving (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 20.2 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 1 Serving of Canned mussels?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 146 kcal |
| 1 ounce (small) | 28 g | 48 kcal |
| ½ cup (half) | 70 g | 120 kcal |
| 1 can (small) | 85 g | 146 kcal |
| 100 g | 100 g | 172 kcal |
| 1 can (medium) | 115 g | 198 kcal |
| 1 serving (large) | 120 g | 206 kcal |
| 1 cup (whole) | 140 g | 241 kcal |
| 1 can (large) | 170 g | 292 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Canned mussels
Are canned mussels already cooked?
Yes, canned mussels are cooked before or during canning and are ready to eat when the can is intact and within date. You do not need to cook them again for food safety.
How do you eat canned mussels?
Drain canned mussels and eat them as they are, with lemon, or add them to salads and cold appetizers. Taste the packing liquid first, since it can be salty or oily.
Are canned mussels healthy?
Yes, canned mussels provide protein, vitamin B12, iron, and selenium. Their sodium is often high, so consider draining the packing liquid if you are watching your salt intake.
How long do canned mussels last after opening?
Once opened, move canned mussels to a covered container and refrigerate them; eat them within 1–2 days. Do not store leftovers in the opened can, and discard them if their smell or texture changes.
Can you heat canned mussels?
Yes, you can heat canned mussels, but they are already cooked and can turn tough if boiled for long. Stir them into a hot sauce, soup, or pasta near the end of cooking.
Do canned mussels need to be rinsed?
No, canned mussels do not need rinsing; draining the liquid is usually enough. If they taste too salty, a quick rinse under cold water can help, though it may also wash away some flavor.
Can you use canned mussels in pasta?
Yes, canned mussels work well in pasta. Warm garlic, olive oil, and a little pasta water into a sauce, then add the drained mussels at the end so they heat through without becoming rubbery.
Can you freeze canned mussels?
Yes, you can freeze opened canned mussels after draining them and transferring them to an airtight container. Their texture may soften after thawing, so they are best used in cooked dishes rather than served plain.
How should you store unopened canned mussels?
Keep unopened canned mussels in a cool, dry place away from direct sunlight; refrigeration is unnecessary unless the label says otherwise. Do not eat cans that are swollen, leaking, or badly dented.
Are canned mussels safe to eat during pregnancy?
Yes, canned mussels are generally safe during pregnancy when the can is intact and the product has been stored properly, since they are cooked during processing. They can be high in sodium; ask your clinician if you have an individual restriction.
Canned mussels Vitamins & Minerals
Vitamins
B12
17µg · 708% DV
B2
0.27mg · 21% DV
Biotin
5.1µg · 17% DV
B3
2.21mg · 14% DV
Minerals
Manganese
2.72mg · 118% DV
Selenium
37µg · 67% DV
Iodine
77µg · 51% DV
Phosphorus
242mg · 35% DV
Sodium
306mg · 13% DV
Potassium ⭐
272mg · 8% DV
Canned mussels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canned mussels
To burn the 146 calories in 1 serving (medium) (85 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 Canned mussels?
Canned mussels are mussels that have been cooked and sealed in a can, often with a little seasoned liquid. They offer a convenient way to keep shellfish on hand, though the exact seasoning and texture vary by product.
Their flavour is briny and savoury, and the texture is usually tender. Drain them and add them to a salad, pasta, toast or a seafood platter; in places where mussels are served as tapas or meze, they fit naturally alongside bread, lemon and herbs. They are protein-rich, with 23.8 g of protein per 100 g. The canning liquid can be salty, so drain or briefly rinse the mussels if you want a milder result.
How Nutritious Is Canned 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 Canned mussels Processed?
NOVA 3
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 Canned mussels Contain Allergens?
No known major allergens
Which Diets Is Canned mussels Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Canned mussels Fat Profile
SATURATED
0.77g
MONOUNSATURATED
0.68g
POLYUNSATURATED
0.77g
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.