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Mussel nutrition, glycemic index, calories, and serving size

Mollusks, mussel, blue, cooked, moist heat
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Mussel

Mussel
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)
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 )
Calories
172
92% Iron
86% Vitamin B12
85% Protein
83% Vitamin B2
82% Phosphorus
Explanation: The given food contains more Iron than 92% of foods. Note that this food itself is richer in Iron than it is in any other nutrient. Similarly, it is relatively rich in Vitamin B12, Protein, Vitamin B2, and Phosphorus.

Mussel 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.

50

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Macronutrients chart

24% 5% 8% 62% 4%
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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 172
% Daily Value*
6%
Total Fat 4g
5%
Saturated Fat 1g
Trans Fat g
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
ok
details
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
ok
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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 Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Mussel nutrition infographic

Mussel nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 10% 252% 27% 123% 24% 49% 73% 50% 887% 489% 0%
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: 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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Vitamin A: 304 IU of 5,000 IU 6%
Vitamin E : mg of 15 mg 0%
Vitamin D: 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: 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%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 287% 293% 222% 185% 255% 154% 147% 172% 196%
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

0.85% 1.014% 1.212%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g

All nutrients for Mussel per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 57% 15% 23.8g 8.4 times more than Broccoli
Fats 7% 53% 4.48g 7.4 times less than Cheese
Carbs 2% 54% 7.39g 3.8 times less than Rice
Calories 9% 54% 172kcal 3.7 times more than Orange
Fiber 0% 100% 0g N/A
Calcium 3% 42% 33mg 3.8 times less than Milk
Iron 84% 8% 6.72mg 2.6 times more than Beef
Magnesium 9% 27% 37mg 3.8 times less than Almond
Phosphorus 41% 18% 285mg 1.6 times more than Chicken meat
Potassium 8% 44% 268mg 1.8 times more than Cucumber
Sodium 16% 29% 369mg 1.3 times less than White Bread
Zinc 24% 33% 2.67mg 2.4 times less than Beef
Copper 17% 37% 0.15mg Equal to Shiitake
Vitamin C 15% 22% 13.6mg 3.9 times less than Lemon
Vitamin B1 25% 27% 0.3mg 1.1 times more than Pea
Vitamin B2 32% 17% 0.42mg 3.2 times more than Avocado
Vitamin B3 19% 51% 3mg 3.2 times less than Turkey meat
Vitamin B5 19% 36% 0.95mg 1.2 times less than Sunflower seed
Vitamin B6 8% 65% 0.1mg 1.2 times less than Oat
Folate 19% 28% 76µg 1.2 times more than Brussels sprout
Vitamin B12 1000% 14% 24µg 34.3 times more than Pork
Tryptophan 0% 54% 0.27mg 1.1 times less than Chicken meat
Threonine 0% 55% 1.03mg 1.4 times more than Beef
Isoleucine 0% 57% 1.04mg 1.1 times more than Salmon
Leucine 0% 61% 1.68mg 1.5 times less than Tuna
Lysine 0% 61% 1.78mg 3.9 times more than Tofu
Methionine 0% 63% 0.54mg 5.6 times more than Quinoa
Phenylalanine 0% 61% 0.85mg 1.3 times more than Egg
Valine 0% 61% 1.04mg 2 times less than Soybean
Histidine 0% 70% 0.46mg 1.6 times less than Turkey meat
Cholesterol 19% 35% 56mg 6.7 times less than Egg
Saturated Fat 4% 63% 0.85g 6.9 times less than Beef
Monounsaturated Fat 0% 64% 1.01g 9.7 times less than Avocado
Polyunsaturated fat 0% 41% 1.21g 38.9 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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