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Dark, glossy mussel shells sit open on a plate, each packed with compact golden-brown rice flecked with herbs and spices, with lemon wedges alongside.

Stuffed mussel rice Calories

Stuffed mussel rice: Traditional Turkish meze of mussel shells filled with spiced rice and mussel meat.

In season: Spring · Summer · Autumn

CALORIES · 100 G

165kcal

GI

60medium

POTASSIUM · 100 G

120mg

FIBER · 100 G

1.2g

Quick answer

4 piece (medium) of Stuffed mussel rice (80 g) has 132 calories. That works out to 165 calories per 100 g. It contains 17.6 g of carbs, 6 g of protein, 3.6 g of fat and 1 g of fiber. Its 3.4 µg of B12 covers 140% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

Stuffed mussel rice Nutrition Facts

Selected: 4 piece (medium) · 80 g

132

KCAL / 80G

Carbs

17.6g

· 6% DV

Protein

6g

· 12% DV

Fat

3.6g

· 5% DV

Fiber

1g

· 4% DV

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

Calories come from: Carbs 56% · Protein 19% · Fat 25%

Stuffed mussel rice nutrition facts table · 4 piece (medium) (80 g)

NutrientAmount% DV
Calories132 kcal
Total fat3.6 g5%
Saturated fat0.96 g5%
Trans fat0 g
Sodium256 mg11%
Total carbohydrate17.6 g6%
Fiber1 g4%
Protein6 g12%

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 4 Pieces of Stuffed mussel rice?

ServingAmountCalories
4 piece (medium)80 g132 kcal
1 piece (small)20 g33 kcal
2 piece (medium)40 g66 kcal
100 g100 g165 kcal
1 serving (medium)100 g165 kcal
6 piece (large)120 g198 kcal
1 serving (large)150 g248 kcal
10 piece (jumbo)200 g330 kcal
1 pack (jumbo)250 g413 kcal

Calculated from 165 calories per 100 g.

Frequently Asked Questions About Stuffed mussel rice

What is stuffed mussel rice?

Stuffed mussel rice is a Turkish meze made by filling mussel shells with seasoned rice and mussel meat. It is commonly served cold or at room temperature, with lemon squeezed over the filling.

How do you make stuffed mussel rice?

Stuffed mussel rice is made by filling mussel shells with seasoned rice and mussel meat, then cooking them together. Recipes often season the rice with onion and spices; some also add currants or pine nuts.

How do you eat stuffed mussel rice?

You eat stuffed mussel rice by opening the shell, squeezing lemon over the filling, and taking bites of the rice and mussel. The upper shell can work like a small scoop; the shell itself is not eaten.

Is stuffed mussel rice served hot or cold?

Stuffed mussel rice is usually served cold or at room temperature as a meze or street food. Keep it chilled until serving, and avoid leaving this rice-and-seafood dish out for an extended time.

What is in stuffed mussel rice?

Stuffed mussel rice contains mussel meat and rice seasoned with ingredients such as onion, oil, and spices. Depending on the recipe, the filling may also include currants, pine nuts, or aromatic spices.

What rice is best for stuffed mussel rice?

A white rice that cooks up separate rather than mushy works well for stuffed mussel rice. Rinse it before cooking to remove excess starch, and leave enough firmness for the grains to hold their shape inside the shells.

What do you serve with stuffed mussel rice?

Lemon is the classic accompaniment to stuffed mussel rice and brings a bright contrast to its savory filling. It can be served on its own as a meze or alongside other small Turkish dishes.

How should you store stuffed mussel rice?

Refrigerate stuffed mussel rice promptly in a covered container, because cooked rice and seafood should not be left at room temperature for long. Discard it if it develops an unusual smell or appearance.

Can you freeze stuffed mussel rice?

You can freeze stuffed mussel rice, but freezing may make the rice softer and change the mussels' texture. For the best quality, eat it fresh; if frozen, thaw it in the refrigerator rather than on the counter.

How can you tell if stuffed mussel rice has gone bad?

A sour or unpleasant odor, sticky rice, or an unusual appearance can signal that stuffed mussel rice has spoiled. Because seafood and cooked rice can become unsafe when poorly stored, do not taste a questionable portion; throw it away.

Stuffed mussel rice Vitamins & Minerals

Vitamins

B12

3.36µg · 140% DV

Biotin

2µg · 7% DV

B3

0.96mg · 6% DV

B2

0.07mg · 5% DV

Minerals

Selenium

14µg · 25% DV

Phosphorus

88mg · 13% DV

Copper

0.1mg · 11% DV

Sodium

256mg · 11% DV

Potassium ⭐

96mg · 3% DV

Stuffed mussel rice Glycemic Index

GLYCEMIC INDEX

60
Medium
0 Low5570100

GLYCEMIC LOAD

10.4
Medium

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

How to Burn Off Stuffed mussel rice

To burn the 132 calories in 4 piece (medium) (80 g):

🚶

33min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

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 rice?

Stuffed mussel rice is made by filling mussel shells with rice cooked with the mussel meat, aromatics and spices. Known in Turkey as midye dolma, it is a familiar coastal street food and meze, with recipes varying in their seasonings and additions to the rice.

The mussels are commonly served at room temperature or chilled, with lemon to squeeze over them. The tender, seasoned rice contrasts with the mussel’s slightly chewy texture, making each shell a small snack or a shareable starter. It offers both carbohydrates and protein, with 7.5 grams of protein per 100 grams. Pair it with a fresh salad for a lighter meal, or serve it alongside other meze.

How Nutritious Is Stuffed mussel rice?

Nutrient density

Medium

55/ 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 rice 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 Stuffed mussel rice 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 rice 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 rice Fat Profile

SATURATED

0.96g

MONOUNSATURATED

1.2g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 0.4:1

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

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🦪

Stuffed Mussels

175 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.