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Mussels with yogurt Calories
A protein-rich mussel dish with yogurt, providing abundant vitamin B12, iron, and selenium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mussels with yogurt (150 g) has 159 calories. That works out to 106 calories per 100 g. It contains 7.2 g of carbs, 18.3 g of protein, 6.3 g of fat and 0 g of fiber. Its 13.7 µg of B12 covers 569% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Mussels with yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
159
KCAL / 150G
Carbs
7.2g
· 3% DV
Protein
18.3g
· 37% DV
Fat
6.3g
· 8% 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 46% · Fat 36%
Mussels with yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 398 mg | 17% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 18.3 g | 37% |
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 Mussels with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 159 kcal |
| 1 piece (small) | 15 g | 16 kcal |
| 1 tablespoon (small) | 20 g | 21 kcal |
| 6 piece (small) | 90 g | 95 kcal |
| 100 g | 100 g | 106 kcal |
| 1 cup (medium) | 170 g | 180 kcal |
| 1 serving (large) | 220 g | 233 kcal |
| 1 bottle (large) | 250 g | 265 kcal |
Calculated from 106 calories per 100 g.
Frequently Asked Questions About Mussels with yogurt
Are mussels with yogurt safe to eat?
Yes, mussels with yogurt are safe when the mussels are fresh, thoroughly cooked, and kept chilled after cooking. Yogurt and shellfish do not become poisonous when combined; foodborne illness comes from contaminated, undercooked, or poorly stored seafood.
What are mussels with yogurt?
Mussels with yogurt are a dish of cooked mussels served with a yogurt-based sauce, often seasoned with garlic and lemon. Recipes vary, and the mussels may be mixed into the sauce or arranged with it on top.
How do you make mussels with yogurt?
Cook the mussels thoroughly, remove them from their shells if needed, and let them cool. Stir plain yogurt with garlic and a little lemon, then spoon it over the mussels or fold them in just before serving to keep the sauce thick.
Do you serve mussels with yogurt hot or cold?
Mussels with yogurt are usually served chilled or close to room temperature. Let the cooked mussels cool before adding the yogurt sauce; mixing hot mussels into yogurt can make the sauce split or turn watery.
Can yogurt split when making mussels with yogurt?
Yes, yogurt can split if you heat it too quickly or stir it into very hot mussels. For a smooth sauce, cool the cooked mussels first and add the yogurt off the heat, shortly before serving.
What kind of yogurt is best for mussels with yogurt?
Plain, thick yogurt works best for mussels with yogurt because it clings to the mussels instead of running off. Greek-style yogurt gives a richer, thicker coating; add garlic or lemon gradually so the sauce does not overwhelm the seafood.
Can you make mussels with yogurt using frozen or canned mussels?
Yes, thawed frozen mussels or drained canned mussels can work in mussels with yogurt. Heat them according to their package directions, cool them before adding the sauce, and expect canned mussels to taste saltier than freshly cooked ones.
How long do leftovers of mussels with yogurt keep?
Keep leftover mussels with yogurt covered in the refrigerator and eat them within 1–2 days. Return them to the fridge promptly after serving, and discard them if they were left out for an extended time or smell unusual.
Are mussels with yogurt the same as Turkish stuffed mussels?
No, mussels with yogurt are served with a yogurt sauce, while Turkish stuffed mussels are mussel shells filled with seasoned rice. The two dishes share mussels as an ingredient but have different fillings, textures, and serving styles.
How can you tell when mussels for mussels with yogurt are cooked?
Mussels in shells are cooked when the shells open during cooking; discard any that remain closed afterward. If using shelled mussel meat, cook it until fully opaque and firm, then cool it safely before adding the yogurt sauce.
Mussels with yogurt Vitamins & Minerals
Vitamins
B12
13.65µg · 569% DV
B2
0.27mg · 21% DV
B3
3.3mg · 21% DV
B5
0.72mg · 14% DV
Minerals
Selenium
59µg · 107% DV
Phosphorus
285mg · 41% DV
Iodine
53µg · 35% DV
Iron
4.65mg · 26% DV
Sodium
398mg · 17% DV
Potassium ⭐
420mg · 12% DV
Mussels with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mussels with yogurt
To burn the 159 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 with yogurt?
Mussels with yogurt brings cooked mussel meat together with yogurt, often seasoned with ingredients such as garlic, lemon or herbs, depending on the recipe. It is a simple seafood preparation rather than a dish with one fixed regional formula. The mussels’ briny, slightly sweet flavour contrasts with yogurt’s cool tang, while the sauce gives the tender shellfish a creamy finish.
In Turkey, it can be served chilled or at room temperature as part of a meze spread, with bread and other small plates; elsewhere, it also works as a light starter. The dish is rich in protein and mussels provide vitamin B12, iron and selenium. For a lighter serving, keep the yogurt sauce modest and pair it with a crisp salad.
How Nutritious Is Mussels with yogurt?
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 with yogurt 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 with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Mussels with yogurt 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
Mussels with yogurt Fat Profile
SATURATED
1.58g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.87g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.