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Steamed Mussels Calories
High in protein, vitamin B12, iron, and selenium
CALORIES
GI
POTASSIUM
FIBER
Steamed Mussels Nutrition Facts
Selected: 100 g
172
KCAL / 100G
Carbs
7.4g
· 18%
Protein
23.8g
· 58%
Fat
4.5g
· 24%
Fiber
0g
Steamed Mussels Vitamins & Minerals
Vitamins
B12
20µg · 833% DV
B2
0.3mg · 23% DV
B3
3mg · 19% DV
Vitamin C
13.6mg · 15% DV
Minerals
Selenium
89.5µg · 163% DV
Iodine
140µg · 93% DV
Iron
7mg · 39% DV
Phosphorus
197mg · 28% DV
Steamed Mussels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Steamed 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 Steamed Mussels Contain Allergens?
No known major allergens
Which Diets Is Steamed Mussels 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
Steamed Mussels Fat Profile
SATURATED
0.86g
MONOUNSATURATED
0.69g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Steamed Mussels
Steamed Mussels — Frequently Asked Questions
How many calories are in steamed mussels?
Steamed mussels provide 172 calories per 100 grams. Total calories will vary with portion size.
Are steamed mussels high in protein?
Yes. They contain 23.8 grams of protein per 100 grams, which makes them a high-protein seafood option.
Do steamed mussels contain carbs?
Yes. Steamed mussels have 7.4 grams of carbohydrates per 100 grams, so they are not a zero-carb food.
Are steamed mussels keto-friendly?
Yes, based on the provided diet compatibility, steamed mussels fit a keto diet. Per 100 grams, they contain 7.4 grams of carbs, 4.5 grams of fat, and 23.8 grams of protein.
Are steamed mussels gluten-free?
Yes. The provided diet compatibility lists them as gluten-free.
What is the glycemic index of steamed mussels?
The glycemic index is listed as 0. This may be useful for people tracking glycemic impact.
Are steamed mussels fatty?
They contain 4.5 grams of fat per 100 grams. That means they do contain fat, but they are not especially high in fat based on the provided values.
Which diets are steamed mussels suitable for?
They are listed as compatible with pescatarian, keto, paleo, Mediterranean, flexitarian, and gluten-free diets. Suitability still depends on your overall meal plan and goals.
Are steamed mussels an allergen?
Yes. They contain shellfish, which is a common allergen.
Are steamed mussels processed food?
They are classified as minimally processed. This suggests a relatively simple form of preparation rather than heavy processing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.