Know what’s on your plate
Mussels
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 74 kcal —
- Protein 12 g 24%
- Carbohydrate 2.5 g 1%
- Fat 1.8 g 2%
- Saturated fat 0.4 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 290 mg 13%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin E 0.74 mg 5%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.35 mg 27%
- Niacin (B3) 1.6 mg 10%
- Pantothenic acid (B5) 0.39 mg 8%
- Vitamin B6 0.08 mg 5%
- Biotin (B7) 7 µg 23%
- Folate (B9) 37 µg 9%
- Vitamin B12 19 µg 792%
Minerals
- Calcium 38 mg 3%
- Iron 2.5 mg 14%
- Magnesium 23 mg 5%
- Phosphorus 240 mg 19%
- Potassium 90 mg 2%
- Zinc 2.5 mg 23%
- Copper 0.22 mg 24%
- Manganese 0.19 mg 8%
- Selenium 51 µg 93%
- Iodine 140 µg 93%
Similar foods
- Blue musselraw85 kcal / 100 g
- Common musselraw72 kcal / 100 g
- Mediterranean musselraw69 kcal / 100 g
- Green musselmeat, fresh, raw74 kcal / 100 g
- Mussels in white wine saucecooked82 kcal / 100 g
- Clamsraw65 kcal / 100 g
- Oystersraw65 kcal / 100 g
- Shellfishraw72 kcal / 100 g
- Cocklesraw59 kcal / 100 g
- Scallopraw81 kcal / 100 g
Questions about Mussels
How do you clean mussels before cooking?
Rinse them under cold running water and pull off any stringy beards. Scrub the shells; discard any that are cracked or remain open when tapped firmly.
How long do you cook mussels for?
For steamed mussels, bring a little liquid to the boil, add the mussels and cover the pan. Cook for about 4–5 minutes, shaking the pan once or twice, until the shells open; discard any that stay closed.
How should you store live mussels?
Keep them in the fridge in a bowl covered with a damp cloth, not in an airtight container or submerged in water. Cook them as soon as possible, ideally the day you buy them.
Can you eat cooked mussels the next day?
Yes. Remove them from their shells, refrigerate them in a covered container within two hours of cooking, and use within two days; reheat until steaming hot throughout.
What do you serve with mussels?
Moules marinières—mussels steamed with shallots, white wine and parsley—are often served with chips or crusty bread for soaking up the broth. You can also stir cooked mussels into seafood pasta or a tomato-based stew.
Can you use clams instead of mussels in a recipe?
Yes: clams work well in steamed shellfish dishes, pasta and seafood stews. They are smaller, so check them sooner while cooking and remove each one as it opens.
Are mussels high in iodine?
Yes. Mussels are high in iodine, with 140 µg per 100 g; the same portion also provides 51 µg of selenium.
Source: CoFID (UK) 16-497 · per 100 g · carbohydrate per EU label, fibre excluded
