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Mussels Calories
Lean seafood, high in protein and iron, low in fat
CALORIES
GI
POTASSIUM
FIBER
Mussels Nutrition Facts
Selected: 100 g
86
KCAL / 100G
Carbs
3.7g
· 18%
Protein
11.9g
· 58%
Fat
2.2g
· 24%
Fiber
0g
Mussels Vitamins & Minerals
Vitamins
B12
12µg · 500% DV
Biotin
6µg · 20% DV
B5
0.7mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Iodine
130µg · 87% DV
Selenium
44µg · 80% DV
Manganese
1mg · 43% DV
Phosphorus
197mg · 28% DV
Mussels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mussels Processed?
NOVA 1
Unprocessed
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 Mussels Contain Allergens?
No known major allergens
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Mussels Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mussels
Mussels — Frequently Asked Questions
How many calories are in mussels?
Mussels provide 86 calories per 100 grams. They are a relatively low-calorie seafood option.
How much protein do mussels contain?
Mussels contain 11.9 grams of protein per 100 grams. They can help support protein intake as part of a meal.
Are mussels keto-friendly?
Yes, mussels are compatible with keto and ketovore diets. They contain 3.7 grams of carbohydrates per 100 grams.
What is the glycemic index of mussels?
Mussels have a glycemic index of 0. This indicates no glycemic impact according to the provided data.
Do mussels have carbohydrates?
Yes, mussels are not completely carb-free. A 100-gram serving contains 3.7 grams of carbohydrates.
Are mussels high in fat?
No, mussels are low in fat, with 2.2 grams per 100 grams. They provide more protein than fat by weight.
Do mussels contain fiber?
No, mussels contain 0 grams of fiber per 100 grams. Pairing them with fiber-containing foods can help add fiber to a meal.
Are mussels gluten-free?
Yes, mussels are compatible with a gluten-free diet. Ingredients used during preparation or cross-contact can affect the final dish.
Are mussels a common allergen?
Yes, mussels are classified as shellfish, a common allergen. People with a shellfish allergy should avoid them.
Are mussels processed food?
Mussels are classified as unprocessed. They fit omnivore, pescatarian, Mediterranean, flexitarian, keto, ketovore, and gluten-free eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.