Know what’s on your plate
Common mussel
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 72 kcal —
- Protein 11 g 22%
- Carbohydrate 2.7 g 1%
- Fat 1.8 g 2%
- Saturated fat 0.4 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 339 mg 15%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 60 µg 7%
- Vitamin C 6.4 mg 7%
- Vitamin D 0 µg 0%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.23 mg 18%
- Niacin (B3) 1.6 mg 10%
- Pantothenic acid (B5) 0.44 mg 9%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 39.5 µg 10%
- Vitamin B12 12.3 µg 513%
Minerals
- Calcium 51.5 mg 4%
- Iron 6.8 mg 38%
- Magnesium 31 mg 7%
- Phosphorus 213 mg 17%
- Potassium 276 mg 6%
- Zinc 2.4 mg 21%
- Copper 0.18 mg 20%
- Manganese 1 mg 43%
- Selenium 48.3 µg 88%
- Iodine 138 µg 92%
Similar foods
- Musselsraw74 kcal / 100 g
- Blue musselraw85 kcal / 100 g
- Mediterranean musselraw69 kcal / 100 g
- Clamsraw65 kcal / 100 g
- European oysterraw54 kcal / 100 g
- Common octopusraw60 kcal / 100 g
- Shellfishaverage, raw84 kcal / 100 g
- Green musselmeat, fresh, raw74 kcal / 100 g
- Common oysterraw59 kcal / 100 g
- Mulletraw118 kcal / 100 g
Questions about Common mussel
How do you tell if mussels are fresh when buying them?
Choose mussels with clean, closed shells that smell fresh and of the sea, not sour or strongly fishy. If a shell is open, tap it; it should close. Avoid cracked shells.
How do you clean mussels before cooking?
Rinse them under cold running water and scrub off grit. Pull away the tough beard towards the hinge of the shell just before cooking; discard any mussels with broken shells or that remain open after tapping.
How long do mussels take to cook?
Steam them in a covered pan with a splash of water, wine or stock for about 4–7 minutes, shaking the pan once, until the shells open. Discard any that stay shut after cooking.
How should you store fresh mussels?
Keep them in the fridge in a bowl covered with a damp cloth, not sealed in an airtight container or sitting in water. Cook them as soon as possible, ideally the day you buy them.
What goes well with mussels?
Mussels pair well with garlic, parsley, white wine and crusty bread for mopping up the cooking liquor. They are also classic in moules marinières, seafood pasta and Spanish paella.
Can you eat mussels raw?
It is safest to cook mussels thoroughly rather than eat them raw: cooking opens the shells and reduces the risk from harmful germs. Discard any that do not open during cooking.
Are mussels high in iron or iodine?
Mussels are a source of iron and high in iodine; a 100 g portion provides 6.8 mg of iron and 138 µg of iodine. They are also high in vitamin B12, at 12.3 µg per 100 g.
How much protein is in a serving of mussels?
A 100 g portion of mussel meat provides 11 g of protein. Weigh the meat after removing it from the shells, since shell weight is not edible.
Source: ANSES–Ciqual (France) 10014 · per 100 g · carbohydrate per EU label, fibre excluded
