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Raw mussel Calories
Zinc and B12 rich, low-calorie seafood
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw mussel (30 g) has 21 calories. That works out to 70 calories per 100 g. It contains 1.1 g of carbs, 3.6 g of protein, 0.4 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw mussel Nutrition Facts
Selected: 1 piece (medium) · 30 g
21
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
3.6g
· 7% DV
Fat
0.4g
· 1% 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 20% · Protein 64% · Fat 16%
Raw mussel nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 3.6 g | 7% |
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 Medium Raw mussel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 21 kcal |
| 1 piece (small) | 20 g | 14 kcal |
| 1 piece (large) | 50 g | 35 kcal |
| 100 g | 100 g | 70 kcal |
| 1 serving (medium) | 100 g | 70 kcal |
| 6 piece (medium) | 180 g | 126 kcal |
| 1 serving (large) | 200 g | 140 kcal |
| 12 piece (large) | 360 g | 252 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Raw mussel
Is it safe to eat raw mussels?
Raw mussels are not considered a reliably safe choice because they can carry harmful bacteria, viruses, or marine toxins. Buying them from a reputable source lowers some risks but does not remove them; thorough cooking is safer than eating them raw.
How can you tell if raw mussels are fresh?
Fresh live mussels should have intact shells that are closed or close when tapped gently. Avoid mussels with cracked shells, ones that stay open when tapped, or any with a sour, ammonia-like, or otherwise unpleasant smell.
Should you debeard raw mussels before eating them?
Yes, remove the fibrous beard if present by pulling it toward the hinge, then scrub the shell under cold running water. This cleans the outside, but it does not make raw mussel meat free of pathogens or toxins.
What should raw mussels smell like?
Raw mussels should smell mild and briny, like clean seawater, not sour, fishy, or ammonia-like. A bad smell is a reason to discard them, but a normal smell cannot prove that raw mussels are free of harmful microbes.
How long do raw mussels last in the fridge?
Keep live, raw mussels cold in the refrigerator and use them as soon as possible. Do not seal them in an airtight container or leave them submerged in water; discard any that smell bad or no longer respond when tapped.
Can you freeze raw mussels in their shells?
Yes, raw mussels can be frozen, though freezing may affect their texture and does not reliably destroy all pathogens or marine toxins. Thaw them in the refrigerator, do not refreeze them, and cook them thoroughly before eating.
Does lemon juice kill bacteria in raw mussels?
No, lemon juice does not reliably kill harmful bacteria or viruses in raw mussels. It can change the flavor and texture, but it is not a substitute for cooking; citrus-marinated mussels can still carry foodborne risks.
Should raw mussels be open or closed before cooking?
Live mussels are usually closed, or close when tapped gently; a mussel that stays open may be dead and should be discarded. After cooking, discard mussels whose shells remain closed, and never eat any with cracked shells or an off smell.
Can you eat raw mussels while pregnant?
No, it is safest to avoid raw mussels during pregnancy because raw shellfish can cause foodborne infections. Choose mussels cooked thoroughly instead, and ask your prenatal clinician for advice if you have a specific health concern.
How do you open a raw mussel without breaking the shell?
Use a sturdy oyster or mussel knife and a thick protective glove, keeping the blade pointed away from your hand as you work it between the shells. Shucking does not remove the infection risk, so cooking the mussel thoroughly remains safer.
Raw mussel Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B2
0.05mg · 4% DV
B3
0.51mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Zinc
4.8mg · 44% DV
Selenium
9µg · 16% DV
Iodine
15µg · 10% DV
Phosphorus
60mg · 9% DV
Sodium
90mg · 4% DV
Potassium ⭐
66mg · 2% DV
Raw mussel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw mussel
To burn the 21 calories in 1 piece (medium) (30 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 Raw mussel?
Raw mussel is mussel meat served uncooked, often presented on the half shell in coastal seafood traditions. In many places, mussels are more commonly steamed or cooked in a broth, while raw shellfish may appear on seafood platters with lemon or a sharp dressing.
It tastes briny and gently sweet, with a soft, slippery texture. It is a lean, protein-rich seafood; a 100 g portion provides 12 g of protein. If serving it raw, buy it from a trusted source and keep it properly chilled; when freshness or handling is uncertain, choose a cooked preparation instead.
How Nutritious Is Raw mussel?
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 Raw mussel 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 Raw mussel Contain Allergens?
No known major allergens
Which Diets Is Raw mussel 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
Raw mussel Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.