Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Stuffed mussel rice: Traditional Turkish meze of mussel shells filled with spiced rice and mussel meat.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 256 mg | 11% |
| Total carbohydrate | 17.6 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 6 g | 12% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 80 g | 132 kcal |
| 1 piece (small) | 20 g | 33 kcal |
| 2 piece (medium) | 40 g | 66 kcal |
| 100 g | 100 g | 165 kcal |
| 1 serving (medium) | 100 g | 165 kcal |
| 6 piece (large) | 120 g | 198 kcal |
| 1 serving (large) | 150 g | 248 kcal |
| 10 piece (jumbo) | 200 g | 330 kcal |
| 1 pack (jumbo) | 250 g | 413 kcal |
Calculated from 165 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 calories in 4 piece (medium) (80 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 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.
Medium
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 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.
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
0.96g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.