100 g of Steamed Mussel has 86 calories. It contains 3.7 g of carbs, 11.9 g of protein, 2.2 g of fat and 0 g of fiber. Its 12 µg of B12 covers 500% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Steamed Mussel Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.7g

· 1% DV

Protein

11.9g

· 24% DV

Fat

2.2g

· 3% DV

Fiber

· 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%

Steamed Mussel Vitamins & Minerals

Vitamins

B12

12µg · 500% DV

Folate

76µg · 19% DV

0.19mg · 15% DV

0.7mg · 14% DV

Minerals

Iodine

130µg · 87% DV

Selenium

44µg · 80% DV

Manganese

1mg · 43% DV

Phosphorus

197mg · 28% DV

How Nutritious Is Steamed Mussel?

Nutrient density

Very high

82/ 100

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

49/ 100

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.

Steamed Mussel Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Steamed Mussel

To burn the 86 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Steamed Mussel 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 Steamed Mussel Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Steamed Mussel 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

✓ Suitable

Low FODMAP

— Not suitable

Steamed Mussel Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Steamed Mussel

🦪vs🐟

Steamed Mussel vs Salmon Fillet120 kcal fewer per 100 g

→🦪vs🐟

Steamed Mussel vs Canned Tuna30 kcal fewer per 100 g

→🦪vs🐟

Steamed Mussel vs Fish24 kcal fewer per 100 g

→🦪vs🐟

Steamed Mussel vs Tuna46 kcal fewer per 100 g

→

Foods Similar to Steamed Mussel

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Steamed Mussel

How many calories are in steamed mussels?

Steamed mussels provide 86 calories per 100 g. This amount contains 11.9 g of protein, 3.7 g of carbohydrates, and 2.2 g of fat.

Are steamed mussels suitable for a keto diet?

Yes, steamed mussels are compatible with keto and ketovore diets. They contain 3.7 g of carbohydrates per 100 g and have a glycemic index of 0, but they contain shellfish allergens.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026