Mussels Calories & Nutrition Facts
Sustainable shellfish rich in omega-3s and B12, one of the most eco-friendly animal proteins.
Quick answer
How many calories are in Mussels?
Mussels has 86 calories per 100g. A 1 oz (28g) has about 24 calories. It is a low-calorie food, with most calories coming from protein.
Practical Portion Guide for Mussels
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 24 kcal | 3.3g | 1.0g | 1.0g | 0.6g |
| 50g snack portion | 43 kcal | 6.0g | 1.9g | 1.9g | 1.1g |
| 100g reference | 86 kcal | 11.9g | 3.7g | 3.7g | 2.2g |
| 200g larger portion | 172 kcal | 23.8g | 7.4g | 7.4g | 4.4g |
Protein foods can vary by cut, preparation method, added oils, and moisture loss during cooking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Mussels Fits Into a Diet
Mussels is useful when you need a protein-forward food and want to compare calories against your daily protein target.
Pair with high-fiber carbohydrates or vegetables if you want a more balanced meal instead of a protein-only serving.
Cooked and raw weights are not interchangeable. Use the form closest to what you actually eat.
Plan Around Mussels
High-Protein Low-Calorie Foods
Compare Mussels with other lean proteins for calorie deficit meal planning.
Protein Calculator
Set a daily protein target before deciding how much Mussels belongs in a meal.
Macro Calculator
Convert calories into protein, carbohydrate, and fat targets for your diet.
Keto Diet Guide
Check how low-carb foods like Mussels fit within a ketogenic day.
Compare Mussels With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Mussels | 86 kcal | 11.9g | 3.7g | 2.2g | 0g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Mussels: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
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Frequently Asked Questions
How many calories are in Mussels?
Mussels contains 86 calories per 100g serving. This includes 48 calories from protein, 15 calories from carbohydrates, and 20 calories from fat.
Is Mussels good for weight loss?
Yes, Mussels is excellent for weight loss with only 86 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Mussels?
Mussels contains 11.9g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Mussels?
Track Mussels by grams when precision matters. A practical starting point is 1 oz (28g), which is about 24 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Mussels keto-friendly?
Yes, Mussels is keto-friendly with only 3.7g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Mussels good for diabetics?
Mussels is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Mussels?
Mussels is a good source of vitamins B12, B2, C and minerals including Selenium, Manganese, Iron, Zinc. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Mussels?
Calorique standardizes Mussels nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Pork Tenderloin
143 cal · 26g protein per 100g
Tofu (Firm)
76 cal · 8g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g