Read about the nutrition facts, health benefits, nutritional value and calories found in Mussels

Mussels Nutrition

Most Italian restaurants are likely to have mussels on their menu! The small mollusc that comes in a blue-black shell is extremely popular in this cuisine, served with marinara sauce or white wine and butter sauce for a delicious and lip-smacking flavour. This is just an example of how mussels are savoured in Italian style of cooking. But, these tender shellfish are used in the preparation of a myriad of tasty and tempting delicacies all around the world. Available in different types, including blue, black, green and Muurugai, mussels are a type of shellfish which belong to the clam or bivalvia Mollusca family. They are strongly revered for their gritty and chewy texture. However, there is a divided opinion on the love for this seafood. Some adore and relish this kind of meat while others term it as foul-smelling and unhygienic. But it is important to know that mussels are a powerhouse of nutrients that can easily be incorporated into a healthy and nourishing diet. Due to the discovery of their astounding advantages, mussels, particularly the green lipped, have been labeled as ‘miracle foods’ by some marketers. It has become evident that mussels are being consumed increasingly by individuals n different regions of the world since these crustaceans are considered complete and wholesome. Check out some of the nutritious benefits of adding mussels to your palate.



Mussels are believed to be one of the oldest species living on Earth, with their evidence of existence dating back to the ancient times. Cultured mussels are known to have survived for almost 900 years, since the 12th century. When a ship-wrecked sailor placed poles with netting in the waters of the French coast, he discovered that mussels had attached themselves to the poles. Today, this technique is popularly known as the Bouchot method. Moving to the Americas, wild mussels were discovered in the early 1900s and have been harvested since then. Cultivation of blue mussels began in Seattle in Washington in the 1970s and later, in the Atlantic Canada. Today, mussels are known as ‘the poor man’s oyster’ but are immensely popular and largely consumed in Europe, especially Spain and France.


Health Benefits of (Teesari) Mussels


  • Studies show that people who consume mussels have lower risks of suffering from arthritis. Besides, due to their anti-inflammatory properties, these foods are used in medications for treating certain types of joint problems.

  • An excellent source of iodine, mussels are beneficial for the natural production of thyroid hormones, thereby contributing to the basic metabolic rate and helping the body in burning calories effectively.

  • The presence of omega-3 fatty acids in mussels are valuable for lowering cholesterol; thus maintaining the health of the heart.

  • Mussels go a long way in enhancing the beauty of the skin, hair and nails.

  • In the powdered from, mussels are helpful in strengthening bones and teeth, apart from supporting the surrounding tissues.

  • Consumption of mussels also helps in improving the fertility and viscosity of seminal fluid in men and it increases cervical mucus in women.

  • Mussels are highly effective in improving nerve cell functioning, resulting in enhanced muscle, organ and tissue stimulation.

  • They act as great sources of vitamin B12 and selenium, deficiency of which can lead to fatigue and depression.

  • Considered to be one of the richest shellfish, mussels contain a heart-friendly unsaturated compound called omega-3 fatty acids, which lower the risk of developing abnormal heartbeat rate and triglyceride levels in the bloodstream.


Nutritional Value & Calories In Mussels

Amount: 1 cup

Total Weight: 150 g


Basic Components

18 g
121 g
2.4 g
5.5 g
42 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein

Fats & Fatty Acids

Total Fat
3.4 g
Saturated Fat
638 mg
Monounsaturated Fat
761 mg
Polyunsaturated Fat
909 mg
Omega-3 Fatty Acids
725 mg
Omega-6 Fatty Acids
27 mg
Vitamin A
240 IU
Vitamin C
12 mg
Vitamin E
825 mcg
Vitamin K
0.15 mcg
240 mcg
315 mcg
2.4 mg
Vitamin B6
75 mcg
63 mcg
Vitamin B12
18 mcg
Pantothenic Acid
750 mcg
97.5 mg
39 mg
5.9 mg
51 mg
296 mg
480 mg
429 mg
2.4 mg
141 mcg
5.1 mg
67 mcg

How many calories in mussels (per 100 gm)

Mussels have about 86 calories per 100 gm of weight.


How to Buy Mussels


  • While buying, always select tightly closed, undamaged and farm-raised mussels for best taste and flavour.

  • Since mussels are always cooked live, they should not be bought dead.

  • The shells of mussels must be moist, shiny and smelling of the sea.

  • While cultured mussels have beards that are already removed, wild mussels have beards attached. In either way, the beard must be removed before cooking.

  • Avoid buying mussels whose shells are broken and those which seem either too heavy or too light.


Mussels Storage Tips


  • After you have brought the mussels home, rinse them under running water to freshen them. Thereafter, place them in an open bowl and cover with a wet towel.

  • Never place mussels in water or in an airtight container, under any circumstances as doing so will kill them.  

  • For certain freshness, place the mussels in the coolest part of the refrigerator at temperatures between 35 and 40 F.

  • Although it is recommended that you cook mussels as soon as possible, it can be preserved for a good 48 to 72 hours, when stored under suitable conditions.

  • Never freeze mussels when they are still alive. Once the meat has been cooked, they can be safely stored in the freezer.

More About Mussels