Mussels nutrition: calories, carbs, GI, protein, fiber, fats
Mollusks, mussel, blue, cooked, moist heat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Mussels
| Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. | 50 (low) |
| Glycemic load | 3 (low) |
| Calories ⓘ Calories per 100-gram serving | 172 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 7.39 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 3 oz (85 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 15.2 (acidic) |
Iron ⓘHigher in Iron content than 92% of foods
Vitamin B12 ⓘHigher in Vitamin B12 content than 86% of foods
Protein ⓘHigher in Protein content than 85% of foods
Vitamin B2 ⓘHigher in Vitamin B2 content than 83% of foods
Phosphorus ⓘHigher in Phosphorus content than 82% of foods
Mussels calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 172 | |
| Calories in 3 oz | 146 | 85 g |
Mussels Glycemic index (GI)
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
Mussels Glycemic load (GL)
Mineral coverage chart
Calcium:
33 mg of 1,000 mg
3%
Iron:
6.72 mg of 8 mg
84%
Magnesium:
37 mg of 420 mg
9%
Phosphorus:
285 mg of 700 mg
41%
Potassium:
268 mg of 3,400 mg
8%
Sodium:
369 mg of 2,300 mg
16%
Zinc:
2.67 mg of 11 mg
24%
Copper:
0.149 mg of 1 mg
17%
Manganese:
6.8 mg of 2 mg
296%
Selenium:
89.6 µg of 55 µg
163%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Iron
6.72 mg
TOP 8%
Phosphorus
285 mg
TOP 18%
Selenium
89.6 µg
TOP 20%
Manganese
6.8 mg
TOP 25%
Magnesium
37 mg
TOP 27%
Sodium
369 mg
TOP 29%
Zinc
2.67 mg
TOP 33%
Copper
0.149 mg
TOP 37%
Calcium
33 mg
TOP 42%
Potassium
268 mg
TOP 44%
Vitamin coverage chart
Vitamin A:
304 IU of 5,000 IU
6%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
13.6 mg of 90 mg
15%
Vitamin B1:
0.3 mg of 1 mg
25%
Vitamin B2:
0.42 mg of 1 mg
32%
Vitamin B3:
3 mg of 16 mg
19%
Vitamin B5:
0.95 mg of 5 mg
19%
Vitamin B6:
0.1 mg of 1 mg
8%
Folate:
76 µg of 400 µg
19%
Vitamin B12:
24 µg of 2 µg
1,000%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B12
24 µg
TOP 14%
Vitamin B2
0.42 mg
TOP 17%
Vitamin C
13.6 mg
TOP 22%
Vitamin B1
0.3 mg
TOP 27%
Folate
76 µg
TOP 28%
Vitamin A
304 IU
TOP 29%
Vitamin B5
0.95 mg
TOP 36%
Vitamin B3
3 mg
TOP 51%
Vitamin B6
0.1 mg
TOP 65%
Macronutrients chart
Protein:
Daily Value: 48%
23.8 g of 50 g
48%
Fats:
Daily Value: 7%
4.48 g of 65 g
7%
Carbs:
Daily Value: 2%
7.39 g of 300 g
2%
Water:
Daily Value: 3%
61.15 g of 2,000 g
3%
Other:
3.18 g
Protein quality breakdown
Tryptophan:
267 mg of 280 mg
95%
Threonine:
1025 mg of 1,050 mg
98%
Isoleucine:
1036 mg of 1,400 mg
74%
Leucine:
1676 mg of 2,730 mg
61%
Lysine:
1779 mg of 2,100 mg
85%
Methionine:
537 mg of 1,050 mg
51%
Phenylalanine:
853 mg of 1,750 mg
49%
Valine:
1040 mg of 1,820 mg
57%
Histidine:
457 mg of 700 mg
65%
Fat type information
Saturated Fat:
0.85 g
Monounsaturated Fat:
1.014 g
Polyunsaturated fat:
1.212 g
All nutrients for Mussels per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 172kcal | 9% | 54% |
3.7 times more than Orange
|
| Protein | 23.8g | 57% | 15% |
8.4 times more than Broccoli
|
| Fats | 4.48g | 7% | 53% |
7.4 times less than Cheddar Cheese
|
| Vitamin C | 13.6mg | 15% | 22% |
3.9 times less than Lemon
|
| Net carbs | 7.39g | N/A | 51% |
7.3 times less than Chocolate
|
| Carbs | 7.39g | 2% | 54% |
3.8 times less than Rice
|
| Cholesterol | 56mg | 19% | 35% |
6.7 times less than Egg
|
| Iron | 6.72mg | 84% | 8% |
2.6 times more than Beef broiled
|
| Calcium | 33mg | 3% | 42% |
3.8 times less than Milk
|
| Potassium | 268mg | 8% | 44% |
1.8 times more than Cucumber
|
| Magnesium | 37mg | 9% | 27% |
3.8 times less than Almond
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.15mg | 17% | 37% |
Equal to Shiitake
|
| Zinc | 2.67mg | 24% | 33% |
2.4 times less than Beef broiled
|
| Phosphorus | 285mg | 41% | 18% |
1.6 times more than Chicken meat
|
| Sodium | 369mg | 16% | 29% |
1.3 times less than White Bread
|
| Vitamin A | 304IU | 6% | 29% |
55 times less than Carrot
|
| Vitamin A RAE | 91µg | 10% | 29% | |
| Selenium | 89.6µg | 163% | 20% | |
| Manganese | 6.8mg | 296% | 25% | |
| Vitamin B1 | 0.3mg | 25% | 27% |
1.1 times more than Pea raw
|
| Vitamin B2 | 0.42mg | 32% | 17% |
3.2 times more than Avocado
|
| Vitamin B3 | 3mg | 19% | 51% |
3.2 times less than Turkey meat
|
| Vitamin B5 | 0.95mg | 19% | 36% |
1.2 times less than Sunflower seed
|
| Vitamin B6 | 0.1mg | 8% | 65% |
1.2 times less than Oat
|
| Vitamin B12 | 24µg | 1000% | 14% |
34.3 times more than Pork
|
| Folate | 76µg | 19% | 28% |
1.2 times more than Brussels sprout
|
| Saturated Fat | 0.85g | 4% | 63% |
6.9 times less than Beef broiled
|
| Monounsaturated Fat | 1.01g | N/A | 64% |
9.7 times less than Avocado
|
| Polyunsaturated fat | 1.21g | N/A | 41% |
38.9 times less than Walnut
|
| Tryptophan | 0.27mg | 0% | 54% |
1.1 times less than Chicken meat
|
| Threonine | 1.03mg | 0% | 55% |
1.4 times more than Beef broiled
|
| Isoleucine | 1.04mg | 0% | 57% |
1.1 times more than Salmon raw
|
| Leucine | 1.68mg | 0% | 61% |
1.5 times less than Tuna Bluefin
|
| Lysine | 1.78mg | 0% | 61% |
3.9 times more than Tofu
|
| Methionine | 0.54mg | 0% | 62% |
5.6 times more than Quinoa
|
| Phenylalanine | 0.85mg | 0% | 61% |
1.3 times more than Egg
|
| Valine | 1.04mg | 0% | 61% |
2 times less than Soybean raw
|
| Histidine | 0.46mg | 0% | 69% |
1.6 times less than Turkey meat
|
| Omega-3 - EPA | 0.28g | N/A | 33% |
2.5 times less than Salmon
|
| Omega-3 - DHA | 0.51g | N/A | 33% |
2.9 times less than Salmon
|
| Omega-3 - DPA | 0.04g | N/A | 34% |
3.9 times less than Salmon
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 172
% Daily Value*
6%
Total Fat
4g
5%
Saturated Fat 1g
19%
Cholesterol 56mg
16%
Sodium 369mg
2%
Total Carbohydrate
7g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
24g
Vitamin D
0mcg
0%
Calcium
33mg
3%
Iron
7mg
88%
Potassium
268mg
8%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Mussels nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.