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Mussel salad Calories
High-protein seafood salad
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mussel salad (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 8.3 g of carbs, 21.2 g of protein, 9.2 g of fat and 1.4 g of fiber. Its 15.3 µg of B12 covers 638% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mussel salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
202
KCAL / 180G
Carbs
8.3g
· 3% DV
Protein
21.2g
· 42% DV
Fat
9.2g
· 12% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 42% · Fat 41%
Mussel salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 21.2 g | 42% |
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 salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 202 kcal |
| 1 tablespoon (mini) | 20 g | 22 kcal |
| 1 piece (half) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 1 cup (small) | 140 g | 157 kcal |
| 2 piece (whole) | 180 g | 202 kcal |
| 1 serving (large) | 250 g | 280 kcal |
| 1 pack (jumbo) | 300 g | 336 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Mussel salad
How do you make mussel salad?
Mussel salad is made by tossing thoroughly cooked, cooled mussels with ingredients such as olive oil, lemon juice, parsley, and onion. Keep it chilled until serving, and add delicate herbs shortly before you eat it for a fresher flavour.
What goes in mussel salad?
Mussel salad usually contains cooked mussels with a dressing of lemon and olive oil, often with parsley or onion. Recipes vary, and some add tomato, celery, or other vegetables; rice is not essential to a mussel salad.
Is mussel salad healthy?
Mussel salad can be a nutritious way to add seafood and protein to a meal. A version dressed with lemon, herbs, and a modest amount of olive oil is generally lighter than one with a creamy or mayonnaise-heavy dressing.
Can you eat mussel salad cold?
Yes, mussel salad is commonly served cold or chilled, rather than hot. Cook the mussels fully before cooling them, refrigerate the salad promptly, and take out only the amount you plan to serve.
How long does mussel salad last in the fridge?
Keep mussel salad in a sealed container in a refrigerator and aim to eat it within 1–2 days for best quality. Discard it if it has been left at room temperature for more than two hours.
Can you make mussel salad with frozen mussels?
Yes, frozen mussels work in mussel salad. Thaw them in the refrigerator, drain off excess liquid, and cook them thoroughly according to the package instructions before cooling and mixing them into the salad.
What is the difference between mussel salad and stuffed mussels?
Mussel salad combines cooked mussels with a dressing and often vegetables or herbs. Stuffed mussels are cooked in their shells with a seasoned rice filling, so they are a different dish with a different texture and serving style.
What should you serve with mussel salad?
Mussel salad pairs well with leafy greens, lemon-dressed vegetables, and other light seafood or Mediterranean-style dishes. It can also be served with bread as part of a meal; avoid strong, creamy sauces that overwhelm the mussels.
Can mussel salad be made with canned mussels?
Yes, canned mussels can be used for a quick mussel salad. Drain them well and taste before adding salt, since canned mussels may already be salty; mix them gently with lemon, herbs, and a light dressing.
Can you eat mussel salad during pregnancy?
Mussel salad can be eaten during pregnancy if the mussels are thoroughly cooked and the salad has been kept properly chilled. Avoid raw or undercooked mussels and salad left out for a long time; ask your clinician about any personal risks.
Mussel salad Vitamins & Minerals
Vitamins
B12
15.3µg · 638% DV
Vitamin K
32.4µg · 27% DV
B2
0.32mg · 25% DV
Biotin
7.2µg · 24% DV
Minerals
Selenium
61µg · 111% DV
Phosphorus
333mg · 48% DV
Copper
0.4mg · 44% DV
Iron
7.38mg · 41% DV
Sodium
576mg · 25% DV
Potassium ⭐
432mg · 13% DV
Mussel salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mussel salad
To burn the 202 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 salad?
Mussel salad brings cooked, cooled mussels together with vegetables or herbs and a tangy dressing, often with lemon and olive oil. It is found in Turkish and wider Mediterranean coastal cooking, though ingredients and seasonings vary from one kitchen to another.
Serve it chilled or at room temperature as a starter, part of a meze spread, or a light lunch; crusty bread and other salads make easy companions. Mussels give the dish a notably protein-rich character, with 11.8 g of protein per 100 g. For a lighter dressing, use lemon and herbs generously and keep the oil modest.
How Nutritious Is Mussel salad?
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 salad 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 salad Contain Allergens?
No known major allergens
Which Diets Is Mussel salad 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
Mussel salad Fat Profile
SATURATED
1.62g
MONOUNSATURATED
2.88g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.