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Sauteed mussels Calories
High in protein, vitamin B12 and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed mussels (150 g) has 258 calories. That works out to 172 calories per 100 g. It contains 7.1 g of carbs, 35.7 g of protein, 8.4 g of fat and 0 g of fiber. Its 30.6 µg of B12 covers 1275% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Sauteed mussels Nutrition Facts
Selected: 1 serving (medium) · 150 g
258
KCAL / 150G
Carbs
7.1g
· 3% DV
Protein
35.7g
· 71% DV
Fat
8.4g
· 11% 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 12% · Protein 58% · Fat 30%
Sauteed mussels nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 258 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 7.1 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 35.7 g | 71% |
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 Sauteed mussels?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 258 kcal |
| 1 piece (small) | 8 g | 14 kcal |
| 6 piece (small) | 48 g | 83 kcal |
| 10 piece (medium) | 80 g | 138 kcal |
| 100 g | 100 g | 172 kcal |
| 1 cup (medium) | 160 g | 275 kcal |
| 1 serving (large) | 220 g | 378 kcal |
| 2 serving (double) | 300 g | 516 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Sauteed mussels
How do you make sautéed mussels?
Sautéed mussels are made by cooking mussel meat in a pan with aromatics such as onion and garlic, often with tomato or herbs. Cook the aromatics first, add the mussels near the end, and stop as soon as they are heated through.
How can you tell when sautéed mussels are cooked?
Sautéed mussels are ready when the mussel meat is hot throughout and opaque, but still tender. If you are cooking them in their shells, discard any that remain closed after cooking; do not rely on opening alone to judge the safety of pre-cooked, shelled mussels.
Do you need to clean mussels before making sautéed mussels?
Yes, clean mussels before making sautéed mussels, especially if they are sold live in their shells. Scrub the shells under cold running water and remove the beard; discard cracked mussels and any live ones that do not close when tapped.
Can you make sautéed mussels with frozen mussels?
Yes, frozen mussel meat works for sautéed mussels. Thaw it in the refrigerator, drain away excess liquid, and pat it dry before adding it to the pan so it sears rather than releases water and steams.
Why do sautéed mussels turn rubbery?
Sautéed mussels turn rubbery when they are cooked for too long. Add the mussel meat after the other ingredients have softened, heat it just until hot, and avoid prolonged cooking or repeated reheating.
How long do cooked sautéed mussels keep in the refrigerator?
Cooked sautéed mussels keep for up to two days in a covered container in the refrigerator. Refrigerate them promptly rather than leaving them at room temperature, and discard them if they smell unpleasant or look unusual.
Can you reheat sautéed mussels?
Yes, you can reheat sautéed mussels once, gently in a pan until hot throughout. Keep the reheating brief because mussels toughen quickly; do not reheat them if they were left out too long or stored improperly.
What should you serve with sautéed mussels?
Serve sautéed mussels with crusty bread, rice, or a fresh salad. Bread is useful for soaking up the pan juices, while rice makes the dish more filling without competing with the mussels’ savory flavor.
Can you cook sautéed mussels without their shells?
Yes, sautéed mussels are commonly made with shelled mussel meat, which is quicker to cook and easier to eat. If starting with live mussels in shells, cook them until the shells open, then remove the meat before sautéing it.
Can pregnant people eat sautéed mussels?
Yes, pregnant people can eat sautéed mussels when the mussels are fresh and thoroughly cooked; avoid raw or undercooked mussels. If you have an individual restriction on seafood during pregnancy, ask your healthcare professional.
Sauteed mussels Vitamins & Minerals
Vitamins
B12
30.6µg · 1275% DV
B2
0.42mg · 32% DV
Biotin
9µg · 30% DV
B1
0.24mg · 20% DV
Minerals
Manganese
4.65mg · 202% DV
Selenium
78µg · 142% DV
Iodine
180µg · 120% DV
Phosphorus
428mg · 61% DV
Sodium
540mg · 23% DV
Potassium ⭐
495mg · 15% DV
Sauteed mussels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed mussels
To burn the 258 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 Sauteed mussels?
Sauteed mussels are shelled mussels cooked briefly in a pan, often with oil or butter and aromatics such as onion, garlic or herbs. They are at home in coastal cooking, including Turkish seafood traditions, though the exact seasoning varies from kitchen to kitchen.
Tender and gently briny, they make a warm starter or meze; serve them with lemon and bread, or alongside a crisp salad. In other parts of the world, they also work well as a quick seafood supper with vegetables or grains. Mussels are notably rich in protein, vitamin B12 and selenium: a 100 g portion provides 23.8 g of protein. For a lighter plate, use modest oil and add plenty of vegetables.
How Nutritious Is Sauteed mussels?
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 Sauteed 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 Sauteed mussels Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
Sauteed mussels Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.