Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Mussels with sauce Calories
High-protein seafood rich in vitamin B12 and selenium; sodium can vary depending on sauce.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mussels with sauce (150 g) has 198 calories. That works out to 132 calories per 100 g. It contains 6.9 g of carbs, 26.7 g of protein, 6.1 g of fat and 0.3 g of fiber. Its 27 µg of B12 covers 1125% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Mussels with sauce Nutrition Facts
Selected: 1 serving (medium) · 150 g
198
KCAL / 150G
Carbs
6.9g
· 3% DV
Protein
26.7g
· 53% DV
Fat
6.1g
· 8% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 56% · Fat 29%
Mussels with sauce nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 615 mg | 27% |
| Total carbohydrate | 6.9 g | 3% |
| Fiber | 0.3 g | 1% |
| Protein | 26.7 g | 53% |
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 with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 198 kcal |
| 1 piece (small) | 8 g | 11 kcal |
| 6 piece (small) | 48 g | 63 kcal |
| 10 piece (medium) | 80 g | 106 kcal |
| 100 g | 100 g | 132 kcal |
| 15 piece (large) | 120 g | 158 kcal |
| 1 cup (medium) | 160 g | 211 kcal |
| 1 serving (large) | 220 g | 290 kcal |
| 1 pack (large) | 250 g | 330 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Mussels with sauce
How do you make mussels with sauce?
Mussels with sauce are made by cooking cleaned mussels and serving them with a sauce. Common choices include garlic, lemon, tomato, herbs, or olive oil. Cook them just until done, since overcooking can make the mussel meat tough.
What sauce goes with mussels?
Garlic, lemon, and parsley make a classic sauce for mussels; tomato, cream, or chilli-based sauces are also common. Choose a sauce that complements the mussels without overwhelming them, and taste before adding salt because sauces can already be salty.
Are mussels with sauce the same as moules marinières?
No. Moules marinières is a specific French preparation, traditionally cooked with white wine, shallots, and herbs. Mussels with sauce is a broader description, and the sauce may be tomato-based, creamy, spicy, or made with other ingredients.
How do you clean mussels before making mussels with sauce?
Scrub live, shelled mussels under cold running water and pull off any fibrous beards before cooking. Discard mussels with cracked shells and any that remain closed after cooking. Do not rinse cooked mussel meat, as that can wash away the sauce.
How long do mussels with sauce last in the fridge?
Refrigerate mussels with sauce in a covered container within two hours of cooking and eat them within two days. Do not leave them at room temperature for an extended period; a normal smell alone cannot confirm that seafood is safe.
Can you reheat mussels with sauce?
Yes, you can reheat mussels with sauce once, until they are steaming hot throughout. Warm them gently in a covered pan with their sauce to help prevent drying out, and avoid repeatedly cooling and reheating the leftovers.
Can you freeze mussels with sauce?
Yes, cooked mussels with sauce can be frozen in an airtight container, although freezing may affect their texture. Thaw them in the refrigerator, reheat them thoroughly, and do not refreeze them after thawing.
How can you tell if mussels with sauce have gone bad?
Discard mussels with sauce that were left unrefrigerated too long, have an unusual sour or rotten smell, or show other signs of spoilage. Before cooking, also discard cracked mussels and mussels that stay closed after cooking.
What should you serve with mussels with sauce?
Crusty bread, a simple green salad, or plain potatoes pair well with mussels with sauce. Bread is especially useful for soaking up the sauce; if it is already salty, choose unsalted sides rather than salty snacks.
Are mussels with sauce safe during pregnancy?
Mussels with sauce can be eaten during pregnancy when the mussels are thoroughly cooked and handled safely. Avoid raw or undercooked mussels. If you have an individual seafood restriction or a pregnancy-related concern, ask your healthcare professional.
Mussels with sauce Vitamins & Minerals
Vitamins
B12
27µg · 1125% DV
B2
0.42mg · 32% DV
B1
0.24mg · 20% DV
Biotin
6µg · 20% DV
Minerals
Selenium
63µg · 115% DV
Iodine
87µg · 58% DV
Phosphorus
315mg · 45% DV
Iron
7.2mg · 40% DV
Sodium
615mg · 27% DV
Potassium ⭐
435mg · 13% DV
Mussels with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mussels with sauce
To burn the 198 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 sauce?
Mussels with sauce are cooked mussels served with a seasoned dressing or sauce. The recipe varies: the sauce may be tomato-based, garlicky or herby, rather than following one fixed formula. Around Turkey and the Mediterranean, mussels are often served as a meze or small seafood plate, with bread to mop up the sauce; a squeeze of lemon is a simple addition. This is a sauced mussel dish, not stuffed mussels.
Mussels provide substantial protein, along with vitamin B12 and selenium. The sauce can change the overall nutrition, and its salt content varies, especially in prepared versions. For a lighter meal, keep the sauce modest and serve the mussels with salad or vegetables.
How Nutritious Is Mussels with sauce?
Nutrient density
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 sauce 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 sauce Contain Allergens?
No known major allergens
Which Diets Is Mussels with sauce 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 sauce Fat Profile
SATURATED
1.35g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Mussels with sauce
Foods Similar to Mussels with sauce
Have another question about Mussels with sauce?
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.