Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Mussels in shell Calories
High-protein, rich in B12 and selenium; low-carb seafood.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mussels in shell (150 g) has 129 calories. That works out to 86 calories per 100 g. It contains 5.6 g of carbs, 17.9 g of protein, 3.3 g of fat and 0 g of fiber. Its 30 µg of B12 covers 1250% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mussels in shell Nutrition Facts
Selected: 1 serving (medium) · 150 g
129
KCAL / 150G
Carbs
5.6g
· 2% DV
Protein
17.9g
· 36% DV
Fat
3.3g
· 4% 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%
Mussels in shell nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.65 g | 3% |
| Trans fat | 0 g | |
| Sodium | 429 mg | 19% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 17.9 g | 36% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Mussels in shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 129 kcal |
| 1 piece (small) | 8 g | 7 kcal |
| 1 piece (jumbo) | 20 g | 17 kcal |
| 6 piece (medium) | 50 g | 43 kcal |
| 1 cup (whole) | 85 g | 73 kcal |
| 100 g | 100 g | 86 kcal |
| 12 piece (large) | 100 g | 86 kcal |
| 1 serving (large) | 250 g | 215 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Mussels in shell
How do you cook mussels in the shell?
Scrub the shells and remove the beards, then steam the mussels in a covered pot with a little liquid until the shells open. Discard any that remain closed after cooking, and serve the opened mussels promptly.
How do you clean mussels in the shell?
Rinse mussels in the shell under cold running water and scrub off grit. Pull away the fibrous beard sticking out from between the shells, and discard cracked mussels or any that stay open when tapped.
How can you tell if mussels in the shell are fresh?
Fresh mussels in the shell should smell clean and briny, not sour or ammonia-like. Live mussels should be closed or close when tapped; discard cracked ones or those that do not respond.
Should you throw away mussels in the shell that do not open after cooking?
Yes, discard mussels in the shell that remain closed after cooking. A mussel that does not open may have been dead before cooking, and it is not worth taking the food-safety risk.
How long do mussels in the shell last in the fridge?
Mussels in the shell are best cooked soon after purchase. Keep them refrigerated in a breathable container under a damp cloth, not submerged in water or sealed airtight, and discard any that smell off or are unresponsive before cooking.
Can you freeze mussels in the shell?
Yes, you can freeze live mussels in the shell after cleaning them, though freezing may affect their texture. Freeze only intact mussels that respond when tapped, thaw them in the refrigerator, and cook them thoroughly before eating.
Can you eat mussels in the shell raw?
It is safer not to eat mussels in the shell raw. Raw shellfish can carry bacteria and viruses, so cook mussels until their shells open and discard any that stay closed after cooking.
Do you eat the beard on mussels in the shell?
The beard on mussels in the shell is edible, but it is tough and usually removed before cooking. Grip the fibrous threads where they emerge and pull them toward the hinge; use a small knife if needed.
What is the black stuff inside mussels in the shell?
The dark material inside mussels in the shell is usually part of the edible digestive tissue, not dirt. It is safe to eat when the mussel is fresh and properly cooked, though you can remove it if you dislike the texture.
Are mussels in the shell safe to eat during pregnancy?
Yes, mussels in the shell can be eaten during pregnancy when thoroughly cooked; avoid raw or undercooked mussels. If you have a pregnancy-related health concern or specific medical advice about seafood, ask your healthcare professional.
Mussels in shell Vitamins & Minerals
Vitamins
B12
30µg · 1250% DV
Biotin
7.5µg · 25% DV
B2
0.32mg · 25% DV
B1
0.24mg · 20% DV
Minerals
Manganese
5.1mg · 222% DV
Iodine
210µg · 140% DV
Selenium
67µg · 122% DV
Phosphorus
296mg · 42% DV
Sodium
429mg · 19% DV
Potassium ⭐
480mg · 14% DV
Mussels in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mussels in shell
To burn the 129 calories in 1 serving (medium) (150 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 Mussels in shell?
Mussels in shell are edible bivalve molluscs served in their natural shells, harvested in coastal waters around the world. They are often steamed or simmered in a fragrant broth; in parts of Europe, they are served with fries, while other coastal cuisines pair them with bread or rice.
Their flavour is gently briny and savoury, and the cooked meat is tender with a slight chew. Mussels are a protein-rich, low-carbohydrate seafood, with vitamin B12 and selenium among their notable nutrients. For a lighter meal, serve them simply steamed with lemon and herbs, or add them to a salad; make sure they are thoroughly cooked before serving.
How Nutritious Is Mussels in shell?
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 Mussels in shell 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 Mussels in shell Contain Allergens?
No known major allergens
Which Diets Is Mussels in shell 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
Mussels in shell Fat Profile
SATURATED
0.65g
MONOUNSATURATED
0.54g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Mussels in shell
Foods Similar to Mussels in shell
Have another question about Mussels in shell?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.