Mussels: Nutrition Facts
Generic food Fish and Seafood
Mussels contains 109 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 147 kcal.
Roughly 58% of its calories come from protein, with 24% from fat and 18% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in shellfish on FoodFactly, where the median is 143 kcal per 100 g across 41 foods.
100 g provides 538% of the Daily Value for Vitamin B12, 103% of the Daily Value for selenium and 28% of the Daily Value for iron.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 109 kcal | |
| Total fat C | 2.8 g | 4% |
| Saturated fat C | 0.54 g | 3% |
| Cholesterol C | 35 mg | 12% |
| Sodium C | 362 mg | 16% |
| Total carbohydrates C | 4.7 g | 2% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 15.1 g | 30% |
| Vitamin A C | 58 µg | 6% |
| Vitamin C C | 8.1 mg | 9% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.7 mg | 5% |
| Vitamin K C | 0.1 µg | 0.1% |
| Thiamin (B1) C | 0.17 mg | 14% |
| Riboflavin (B2) C | 0.25 mg | 19% |
| Niacin (B3) C | 1.9 mg | 12% |
| Vitamin B6 C | 0.057 mg | 3% |
| Folate (B9) C | 40 µg | 10% |
| Vitamin B12 C | 12.9 µg | 538% |
| Choline C | 82.3 mg | 15% |
| Calcium C | 33 mg | 3% |
| Iron C | 5 mg | 28% |
| Magnesium C | 43 mg | 10% |
| Phosphorus C | 249 mg | 20% |
| Potassium C | 405 mg | 9% |
| Zinc C | 2 mg | 18% |
| Copper C | 0.12 mg | 13% |
| Selenium C | 56.7 µg | 103% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 58%
- Carbohydrates 18%
- Fat 24%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.1 gbelow the median for shellfish (median 15.5 g)
- Sugars0 gin the lowest quarter of shellfish (median 0.01 g)
- Fat2.8 gbelow the median for shellfish (median 5.7 g)
- Saturated fat0.54 gbelow the median for shellfish (median 0.92 g)
- Sodium362 mgbelow the median for shellfish (median 363 mg)
- Protein per 100 kcal13.9 gprotein density, useful for comparing foods with different calorie levels
- Water75.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.64 g |
|---|---|
| Polyunsaturated fat C | 0.77 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.24 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.32 g |
| Linoleic acid (omega-6, 18:2) C | 0.023 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.075 g |
| SFA 16:0 C | 0.37 g |
| SFA 18:0 C | 0.086 g |
| MUFA 18:1 C | 0.26 g |
| PUFA 18:3 C | 0.025 g |
| PUFA 20:4 C | 0.089 g |
| MUFA 16:1 C | 0.18 g |
| PUFA 18:4 C | 0.044 g |
| MUFA 20:1 C | 0.18 g |
| MUFA 22:1 C | 0.033 g |
| PUFA 22:5 n-3 (DPA) C | 0.028 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 58 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 75.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 40 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, surimi | 99 | 15.2 g | 6.9 g | 0.9 g |
| Clams, NFS | 143 | 16.1 g | 6.7 g | 5.2 g |
| Crustaceans, shrimp, mixed species, imitation, made from surimi | 101 | 12.4 g | 9.1 g | 1.5 g |
| Shrimp cocktail | 99 | 13.2 g | 7.9 g | 1.2 g |
| Shellfish, NFS | 146 | 15.5 g | 4.9 g | 6.7 g |
| Shrimp, NFS | 146 | 15.5 g | 4.9 g | 6.7 g |
| Crab | 83 | 17.9 g | 0 g | 0.74 g |
| Mollusks, scallop, mixed species, imitation, made from surimi | 99 | 12.8 g | 10.6 g | 0.41 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in mussels?
100 g of mussels has 109 kcal. 1 cup (135 g): about 147 kcal. 1 mussel (15 g): about 16 kcal.
Is mussels high in protein?
Mussels contains 15.1 g of protein per 100 g (30% of the 50 g Daily Value), or 20.4 g in 1 cup (135 g). About 58% of its calories come from protein. Compared with other shellfish, that is below the median (median 15.5 g).
How many carbs are in mussels?
Mussels has 4.7 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in mussels?
Mussels contains 2.8 g of fat per 100 g, of which 0.54 g is saturated (3% of the Daily Value).
What vitamins and minerals does mussels contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (538% DV), selenium (103% DV), iron (28% DV), phosphorus (20% DV) and Riboflavin (B2) (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in mussels?
100 g contains 362 mg of sodium, 16% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706350. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.