Mussels — Nutrition & Calories
Mussels per 100g: 86 cal · 11.9g protein · 3.7g carbs · 2.2g fat · 0g fiber. Sustainable shellfish rich in omega-3s and B12, one of the most eco-friendly animal proteins.
Mussels contains 86 calories per 100g serving — 11.9g protein, 3.7g carbs, 2.2g fat, 0g fiber, 286mg sodium. Per 100g: 86 calories. Contains animal products. Keto-friendly. Gluten-free. Sustainable shellfish rich in omega-3s and B12, one of the most eco-friendly animal proteins.
Mussels Macros (per 100g)
Mussels Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 86 cal | 11.9g | 3.7g | 2.2g |
| 100g | 86 cal | 11.9g | 3.7g | 2.2g |
| 200g | 172 cal | 23.8g | 7.4g | 4.4g |
| 1 cup (~240g) | 206 cal | 28.6g | 8.9g | 5.3g |
| 1 oz (28g) | 24 cal | 3.3g | 1.0g | 0.6g |
Burn Off Mussels (86 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 86 calories from Mussels:
- Walking (3 mph)20 min
- Running (6 mph)7 min
- Cycling (moderate)9 min
- Swimming (moderate)12 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Mussels?
Mussels contains 86 calories per 100g serving. That's 86 calories per 100g, or 206 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Mussels?
Mussels has 11.9g of protein per 100g (11.9g protein per 100g). Good protein source.
Is Mussels keto-friendly?
Yes, Mussels is keto-friendly. With 3.7g carbs and 2.2g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 3.7g.
Is Mussels suitable for a vegan diet?
Mussels is NOT suitable for strict vegans (contains animal-derived ingredients). Vegan substitutes vary by recipe.
What are the macros for Mussels?
Per 100g: 86 calories, 11.9g protein (55% cal), 3.7g carbs (17% cal), 2.2g fat (23% cal). Fiber: 0g. Sodium: 286mg.
How much Mussels should I eat to lose weight?
For weight loss, Mussels fits a calorie deficit if portioned. A typical 500 cal/day deficit means Mussels can comprise up to 581g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.