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Rice-stuffed seasoned mussel filling; source of protein, B12 and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.59 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 153 mg | 7% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 0.5 g | 2% |
| Protein | 4.1 g | 8% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 83 kcal |
| 1 piece (small) | 30 g | 56 kcal |
| 1 piece (large) | 60 g | 111 kcal |
| 1 serving (small) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 3 piece (triple) | 135 g | 250 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 5 piece (jumbo) | 225 g | 416 kcal |
| 1 serving (large) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 83 calories in 1 piece (medium) (45 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.
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.
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.
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.
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.
No known major allergens
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
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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Nutrition data compiled from USDA FoodData Central and scientific sources.