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Mussel pilaf Calories
Seasoned rice pilaf with mussels, a popular street food
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mussel pilaf (180 g) has 295 calories. That works out to 164 calories per 100 g. It contains 43.4 g of carbs, 12.2 g of protein, 7.6 g of fat and 1.6 g of fiber. Its 10.4 µg of B12 covers 435% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Mussel pilaf Nutrition Facts
Selected: 1 serving (medium) · 180 g
295
KCAL / 180G
Carbs
43.4g
· 16% DV
Protein
12.2g
· 24% DV
Fat
7.6g
· 10% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 17% · Fat 23%
Mussel pilaf nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.48 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 43.4 g | 16% |
| Fiber | 1.6 g | 6% |
| Protein | 12.2 g | 24% |
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 Mussel pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 295 kcal |
| 1 tablespoon (mini) | 18 g | 30 kcal |
| 1 piece (half) | 90 g | 148 kcal |
| 100 g | 100 g | 164 kcal |
| 1 cup (small) | 140 g | 230 kcal |
| 1 serving (large) | 250 g | 410 kcal |
| 2 cup (double) | 280 g | 459 kcal |
| 1 pack (jumbo) | 300 g | 492 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Mussel pilaf
What is mussel pilaf made of?
Mussel pilaf is rice cooked with mussel meat and seasonings. Depending on the recipe, it may also include onion, herbs, spices, or dried fruit; ingredients and serving styles vary between cooks.
How do you make mussel pilaf?
To make mussel pilaf, cook onion and seasonings, stir in rice and mussels, then add liquid and cook until the rice is tender and the mussels are fully cooked. Use mussels from a reliable source.
Is mussel pilaf the same as stuffed mussels?
No. Mussel pilaf cooks mussel meat together with rice, while stuffed mussels are mussel shells filled with seasoned rice. The two dishes share ingredients but are prepared and typically served differently.
Where does mussel pilaf come from?
Mussel pilaf is associated with Turkish coastal cooking and seafood street-food traditions. Recipes vary by region and vendor, so there is no single fixed combination of spices or one universally accepted version.
Is mussel pilaf safe to eat from a street-food vendor?
It can be safe if the vendor handles it hygienically and serves it hot. Choose freshly prepared food, make sure the mussels are thoroughly cooked, and avoid pilaf that has been sitting unrefrigerated for a long time.
What should you serve with mussel pilaf?
Serve mussel pilaf hot with lemon and a fresh salad, or pair it with yogurt or a cooling drink. Lemon is a common accompaniment that brightens the savory flavor of the mussels and rice.
What kind of rice is best for mussel pilaf?
A medium- or long-grain rice that cooks up separate and fluffy works well for mussel pilaf. Rinse it before cooking to remove excess surface starch, and avoid stirring repeatedly once the rice is simmering.
How long does mussel pilaf keep in the fridge?
Refrigerate mussel pilaf promptly in a covered container and eat it soon. Do not leave seafood rice at room temperature for an extended period, and discard it if its smell or appearance has changed.
Can you reheat mussel pilaf?
Yes, reheat mussel pilaf until it is steaming hot throughout. Warm only the portion you plan to eat, and avoid cooling and reheating the same leftovers more than once.
Can you eat mussel pilaf during pregnancy?
Thoroughly cooked mussel pilaf can be eaten during pregnancy, but avoid raw or undercooked mussels and food that has not been stored safely. Ask your healthcare professional if you have specific advice or restrictions about seafood.
Mussel pilaf Vitamins & Minerals
Vitamins
B12
10.44µg · 435% DV
B3
2.52mg · 16% DV
Biotin
3.78µg · 13% DV
B5
0.58mg · 12% DV
Minerals
Selenium
32µg · 58% DV
Iodine
61µg · 41% DV
Copper
0.32mg · 36% DV
Manganese
0.76mg · 33% DV
Sodium
504mg · 22% DV
Potassium ⭐
227mg · 7% DV
Mussel pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mussel pilaf
To burn the 295 calories in 1 serving (medium) (180 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 Mussel pilaf?
Mussel pilaf combines seasoned rice and mussels, a Turkish dish especially associated with street food. The rice is cooked with aromatics and spices, while the amount of mussel and the seasoning vary between recipes and vendors. It is distinct from mussels served with a rice stuffing inside the shells: here, the mussels are mixed through the pilaf.
The rice is tender and fragrant, with a savoury, briny note from the mussels. In Turkey it is eaten as a quick street-side meal or served at home, often with lemon; elsewhere, it works well as a seafood main alongside salad or vegetables. At 6.8 g of protein per 100 g, it offers some protein, though rice makes it mainly a carbohydrate-based dish. Add fresh vegetables for a lighter, more balanced plate.
How Nutritious Is Mussel pilaf?
Nutrient density
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 Mussel pilaf 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 Mussel pilaf Contain Allergens?
No known major allergens
Which Diets Is Mussel pilaf Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mussel pilaf Fat Profile
SATURATED
1.48g
MONOUNSATURATED
2.81g
POLYUNSATURATED
1.33g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.