Seafood
Mussels nutrition facts
A 3 undetermined oz (85 g) serving of mussels provides 146 calories, 20 g protein, 6 g carbohydrate, and 4 g fat — about 58% of its calories from protein, 18% from carbohydrate, and 24% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (85 g)
- Vitamin C
- 11.6 mg
- Vitamin A (RAE)
- 77.3 mcg
- Thiamin (B1)
- 0.26 mg
- Riboflavin (B2)
- 0.36 mg
- Niacin (B3)
- 2.55 mg
- Vitamin B6
- 0.09 mg
- Folate (DFE)
- 64.6 mcg
- Vitamin B12
- 20.4 mcg
- Magnesium
- 31.4 mg
- Phosphorus
- 242 mg
- Zinc
- 2.27 mg
- Copper
- 0.13 mg
- Manganese
- 5.78 mg
- Selenium
- 76.2 mcg
Nutrition highlights
Per 3 undetermined oz (85 g), mussels is an excellent source of Vitamin B12, Manganese, Selenium, Protein, Iron, Riboflavin, Thiamin, and Zinc and a good source of Phosphorus, Niacin, Folate, Copper, and Vitamin C.
% of the FDA Daily Value per 3 undetermined oz (85 g) serving.
Key metrics
Nutrient density
Per 100 kcal, mussels delivers about 15% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More iron than 98% of foods · 100% of seafood
- More protein than 90% of foods
- More vitamin A than 86% of foods · 93% of seafood
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest seafood to mussels by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, mussels is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in mussels?
- A 3 undetermined oz (85 g) serving of mussels has about 146 calories. Per 100 g, it has 172 calories — a moderate calorie density.
- How much protein is in mussels?
- Mussels provides about 20 g of protein per 3 undetermined oz (85 g) serving, which is 40% of the Daily Value — an excellent source.
- What are the macros in mussels?
- Per serving, mussels has roughly 20 g protein, 6 g carbohydrate, and 4 g fat. By calories, that is 58% protein, 18% carbohydrate, and 24% fat.
- Is mussels high in protein?
- Mussels has a protein density of about 13.8 g per 100 kcal, and 58% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in mussels?
- Per 3 undetermined oz (85 g), mussels is a notable source of Vitamin B12, Manganese, Selenium, Iron, Riboflavin, and Thiamin. The label above lists the full micronutrient profile with % Daily Values.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 174217 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Mussels Nutrition Facts.” https://www.nutrifactshub.com/foods/mussels