100 g of Cooked mussels has 172 calories. It contains 7.4 g of carbs, 23.8 g of protein, 4.5 g of fat and 0 g of fiber. Its 20.4 µg of B12 covers 850% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Cooked mussels Nutrition Facts

Selected: 100 g

172

KCAL / 100G

Carbs

7.4g

· 3% DV

Protein

23.8g

· 48% DV

Fat

4.5g

· 6% DV

Fiber

· 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%

Cooked mussels Vitamins & Minerals

Vitamins

B12

20.4µg · 850% DV

0.42mg · 32% DV

3mg · 19% DV

Folate

76µg · 19% DV

Minerals

Manganese

3mg · 130% DV

Iodine

140µg · 93% DV

Selenium

44.8µg · 81% DV

Iron

7mg · 39% DV

How Nutritious Is Cooked mussels?

Nutrient density

Very high

84/ 100

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

53/ 100

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.

Cooked mussels Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cooked mussels

To burn the 172 calories in 100 g:

🚶

43min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cooked 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 Cooked mussels Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cooked 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

Cooked mussels Fat Profile

SATURATED

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.9g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Cooked mussels

🦪vs🐟

Cooked mussels vs Salmon Fillet34 kcal fewer per 100 g

→🦪vs🐟

Cooked mussels vs Canned Tuna56 kcal more per 100 g

→🦪vs🐟

Cooked mussels vs Fish62 kcal more per 100 g

→🦪vs🐟

Cooked mussels vs Tuna40 kcal more per 100 g

→

Foods Similar to Cooked mussels

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Cooked mussels

How many calories and how much protein are in cooked mussels?

Cooked mussels provide 172 calories and 23.8 g of protein per 100 g. The same serving contains 7.4 g of carbohydrates and 4.5 g of fat.

Are cooked mussels suitable for a gluten-free diet?

Yes, cooked mussels are compatible with a gluten-free diet. However, they are a shellfish allergen and should be avoided by people with shellfish allergies.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026