Know what’s on your plate
Blue mussel
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 86 kcal —
- Protein 12 g 24%
- Carbohydrate 3.7 g 1%
- Fat 2.2 g 3%
- Saturated fat 0.4 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 286 mg 12%
- Cholesterol 28 mg 9%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 48 µg 5%
- Vitamin C 8 mg 9%
- Vitamin D 0 µg 0%
- Vitamin E 0.55 mg 4%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.16 mg 13%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 1.6 mg 10%
- Pantothenic acid (B5) 0.5 mg 10%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 42 µg 11%
- Vitamin B12 12 µg 500%
- Choline 65 mg 12%
Minerals
- Calcium 26 mg 2%
- Iron 4 mg 22%
- Magnesium 34 mg 8%
- Phosphorus 197 mg 16%
- Potassium 320 mg 7%
- Zinc 1.6 mg 15%
- Copper 0.09 mg 10%
- Manganese 3.4 mg 148%
- Selenium 44.8 µg 81%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 86 | 12 g | 3.7 g | 2.2 g |
| 1 × cup | 150 g | 129 | 18 g | 5.5 g | 3.4 g |
| 1 × oz | 28.4 g | 24 | 3.4 g | 1 g | 0.6 g |
| 1 × large | 20 g | 17 | 2.4 g | 0.7 g | 0.4 g |
| 1 × medium | 16 g | 14 | 1.9 g | 0.6 g | 0.4 g |
| 1 × small | 10 g | 9 | 1.2 g | 0.4 g | 0.2 g |
| 2 × cup | 300 g | 258 | 36 g | 11 g | 6.7 g |
| ½ × cup | 75 g | 65 | 8.9 g | 2.8 g | 1.7 g |
| 3 × cup | 450 g | 387 | 54 g | 17 g | 10 g |
| 4 × cup | 600 g | 516 | 71 g | 22 g | 13 g |
Similar foods
- Blue mussel in brinedrained82 kcal / 100 g
- Musselsraw74 kcal / 100 g
- Common musselraw72 kcal / 100 g
- Mediterranean musselraw69 kcal / 100 g
- Blue crabraw87 kcal / 100 g
- Bluefishraw124 kcal / 100 g
- Green musselmeat, fresh, raw74 kcal / 100 g
- Clamsraw65 kcal / 100 g
- Blue lingraw80 kcal / 100 g
- Shellfishaverage, raw84 kcal / 100 g
Questions about Blue mussel
How can you tell if blue mussels are fresh when buying them?
Choose live mussels with closed shells, or shells that close when you tap them. Avoid any with cracked shells or a strong, unpleasant smell.
How do you clean blue mussels before cooking?
Rinse them under cold running water and scrub off grit. Pull away the tough beard—the fibres sticking out between the shells—just before cooking.
How long should you cook blue mussels?
Steam them in a covered pan with a splash of water, wine or stock for about 4–5 minutes, shaking the pan once, until the shells open. Discard any that remain closed.
How should you store live blue mussels?
Keep them in a bowl in the fridge, covered with a damp cloth; don’t seal them in an airtight container or leave them sitting in water. Cook them as soon as possible, ideally within a day of buying.
What goes well with blue mussels, and what dishes use them?
Garlic, shallots, parsley, white wine and tomato all pair well with their briny flavour. Use them in moules marinières, seafood pasta, paella or fish soup.
Can you eat blue mussels raw?
It’s safer to cook them: cooking reduces the risk from harmful microbes, though it cannot remove every marine toxin. Discard mussels with cracked shells before cooking and any that stay closed afterwards.
Can you use clams instead of blue mussels?
Yes. Clams work in pasta, soups and seafood stews, but are firmer and usually less plump; add them according to their cooking time, as they may open at a different pace.
What nutrients stand out in blue mussels?
Blue mussels are high in selenium and vitamin B12: a 100 g portion provides 44.8 µg of selenium and 12 µg of vitamin B12.
Source: USDA FoodData Central 174216 · per 100 g · carbohydrate per EU label, fibre excluded
