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Dark, glossy blue-black mussel shells are opened to reveal compact mounds of golden-brown rice flecked with herbs and spices, arranged on a plate with lemon wedges.

Stuffed mussel Calories

Rice-stuffed seasoned mussel filling; source of protein, B12 and selenium

CALORIES · 100 G

185kcal

GI

52medium

POTASSIUM · 100 G

170mg

FIBER · 100 G

1.1g

Quick answer

1 piece (medium) of Stuffed mussel (45 g) has 83 calories. That works out to 185 calories per 100 g. It contains 9.2 g of carbs, 4.1 g of protein, 3.2 g of fat and 0.5 g of fiber. Its 3.8 µg of B12 covers 159% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

Stuffed mussel Nutrition Facts

Selected: 1 piece (medium) · 45 g

83

KCAL / 45G

Carbs

9.2g

· 3% DV

Protein

4.1g

· 8% DV

Fat

3.2g

· 4% DV

Fiber

0.5g

· 2% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 45% · Protein 20% · Fat 35%

Stuffed mussel nutrition facts table · 1 piece (medium) (45 g)

NutrientAmount% DV
Calories83 kcal
Total fat3.2 g4%
Saturated fat0.59 g3%
Trans fat0.01 g
Sodium153 mg7%
Total carbohydrate9.2 g3%
Fiber0.5 g2%
Protein4.1 g8%

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 Stuffed mussel?

ServingAmountCalories
1 piece (medium)45 g83 kcal
1 piece (small)30 g56 kcal
1 piece (large)60 g111 kcal
1 serving (small)90 g167 kcal
100 g100 g185 kcal
3 piece (triple)135 g250 kcal
1 serving (medium)150 g278 kcal
5 piece (jumbo)225 g416 kcal
1 serving (large)250 g463 kcal

Calculated from 185 calories per 100 g.

Frequently Asked Questions About Stuffed mussel

What are stuffed mussels made of?

Stuffed mussels contain mussel meat and a seasoned rice filling. The rice is commonly cooked with onion, oil and spices; some recipes also include currants, pine nuts or herbs, so the exact ingredients vary.

How do you eat stuffed mussels?

Eat the rice and mussel meat together, using one half of the shell as a small spoon. A squeeze of lemon is a classic accompaniment, and street-vended stuffed mussels are commonly eaten by hand.

Where did stuffed mussels originate?

Stuffed mussels are strongly associated with Turkish cuisine, especially the country’s coastal food culture and street-food scene. Similar rice-stuffed mussels are also found elsewhere around the eastern Mediterranean, with different local seasonings.

Are stuffed mussels served hot or cold?

Stuffed mussels are usually served cold or at room temperature, rather than piping hot. They should still be kept properly chilled before serving; avoid mussels that have been sitting unrefrigerated for an extended time.

How are stuffed mussels made?

To make stuffed mussels, cooks fill cleaned mussel shells with seasoned rice, close them, and cook them together so the rice finishes cooking inside. The mussels are then cooled before they are typically served with lemon.

Is the rice in stuffed mussels raw?

No, the rice in properly prepared stuffed mussels should be cooked. It is often partly cooked before filling the shells, then finishes cooking during the final simmer; the grains should not be hard in the centre.

How can you tell if stuffed mussels are unsafe to eat?

A sour or unusually strong fishy smell, damaged shells, or mussels left warm for too long are warning signs. Smell alone cannot confirm safety, so buy stuffed mussels from a reputable source and keep them chilled.

How long do stuffed mussels last in the refrigerator?

Keep cooked stuffed mussels in a covered container in the refrigerator and eat them within 1–2 days. Discard them if they have been at room temperature for more than two hours, since cooked seafood spoils quickly when warm.

Can you freeze stuffed mussels?

Yes, stuffed mussels can be frozen in an airtight container, although the rice and mussel texture may soften after thawing. Thaw them in the refrigerator, use them promptly, and do not refreeze them after thawing.

Can you reheat stuffed mussels?

Yes, you can reheat properly refrigerated stuffed mussels once, heating them until hot throughout. They are traditionally served cold, and reheating can make the mussel meat chewy, so avoid repeated warming.

Stuffed mussel Vitamins & Minerals

Vitamins

B12

3.83µg · 160% DV

B2

0.07mg · 5% DV

B3

0.72mg · 5% DV

Biotin

1.35µg · 5% DV

Minerals

Selenium

15µg · 27% DV

Iodine

26µg · 17% DV

Manganese

0.28mg · 12% DV

Iron

2.07mg · 12% DV

Sodium

153mg · 7% DV

Potassium ⭐

77mg · 2% DV

Stuffed mussel Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

4.5
Low

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

How to Burn Off Stuffed mussel

To burn the 83 calories in 1 piece (medium) (45 g):

🚶

21min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

10min

Swimming

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

What is Stuffed mussel?

Stuffed mussel is the rice-and-mussel filling used in Turkey’s midye dolma: mussels are filled with seasoned rice, commonly cooked with onion and spices, with some recipes adding currants or pine nuts. It is especially associated with Istanbul and Turkey’s Aegean and Marmara coasts.

The finished mussels are usually served at room temperature with lemon, as a street snack or a meze; they are often eaten one at a time, with the filling scooped from the shell. The rice makes it a source of carbohydrates, while mussel contributes protein and vitamin B12; a 100 g portion provides 9.2 g of protein. For a lighter meal, enjoy a few with salad rather than treating them as a large rice-based serving.

How Nutritious Is Stuffed mussel?

Nutrient density

High

68/ 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

41/ 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.

Is Stuffed mussel Processed?

NOVA 3

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 Stuffed 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 Stuffed mussel Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Stuffed mussel Fat Profile

SATURATED

0.59g

MONOUNSATURATED

0.99g

POLYUNSATURATED

0.81g

⚖️

Omega 6:3 ratio 5:1

Above the ideal 4:1 (5:1).

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🦪

Stuffed Mussels

175 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.