Mussels nutrition: calories, carbs, GI, protein, fiber, fats
Mollusks, mussel, blue, cooked, moist heat
Top nutrition facts for Mussels
| Calories ⓘ Calories for selected serving | 146 kcal |
| 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) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 6 grams |
| Default serving size ⓘ Serving sizes are mostly 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)
| Calories for different serving sizes of mussels | 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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
232µg of 900µg
26%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
35mg of 90mg
39%
Vitamin B1:
0.77mg of 1mg
64%
Vitamin B2:
1.1mg of 1mg
82%
Vitamin B3:
7.7mg of 16mg
48%
Vitamin B5:
2.4mg of 5mg
48%
Vitamin B6:
0.26mg of 1mg
20%
Folate:
194µg of 400µg
48%
Vitamin B12:
61µg of 2µg
2550%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 40%
20.2 g of 50 g
20.2 g (40% of DV )
Fats:
Daily Value: 6%
3.8 g of 65 g
3.8 g (6% of DV )
Carbs:
Daily Value: 2%
6.3 g of 300 g
6.3 g (2% of DV )
Water:
Daily Value: 3%
52 g of 2,000 g
52 g (3% of DV )
Other:
2.7 g
2.7 g
Protein quality breakdown
Tryptophan:
681mg of 280mg
243%
Threonine:
2614mg of 1,050mg
249%
Isoleucine:
2642mg of 1,400mg
189%
Leucine:
4274mg of 2,730mg
157%
Lysine:
4536mg of 2,100mg
216%
Methionine:
1369mg of 1,050mg
130%
Phenylalanine:
2175mg of 1,750mg
124%
Valine:
2652mg of 1,820mg
146%
Histidine:
1165mg of 700mg
166%
Fat type information
Saturated fat:
0.72 g
Monounsaturated fat:
0.86 g
Polyunsaturated fat:
1 g
All nutrients for Mussels per selected serving size (3 oz - 85g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 77µg | 9% | 29% | |
| Calories | 146kcal | 7% | 54% |
3.7 times more than Orange
|
| Protein | 20g | 48% | 15% |
8.4 times more than Broccoli
|
| Fats | 3.8g | 6% | 53% |
7.4 times less than Cheese
|
| Vitamin C | 12mg | 13% | 22% |
3.9 times less than Lemon
|
| Net carbs | 6.3g | N/A | 51% |
7.3 times less than Chocolate
|
| Carbs | 6.3g | 2% | 54% |
3.8 times less than Rice
|
| Cholesterol | 48mg | 16% | 35% |
6.7 times less than Egg
|
| Magnesium | 31mg | 7% | 27% |
3.8 times less than Almonds
|
| Calcium | 28mg | 3% | 42% |
3.8 times less than Milk
|
| Potassium | 228mg | 7% | 44% |
1.8 times more than Cucumber
|
| Iron | 5.7mg | 71% | 8% |
2.6 times more than Beef broiled
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.13mg | 14% | 37% |
Equal to Shiitake
|
| Zinc | 2.3mg | 21% | 33% |
2.4 times less than Beef broiled
|
| Phosphorus | 242mg | 35% | 18% |
1.6 times more than Chicken meat
|
| Sodium | 314mg | 14% | 29% |
1.3 times less than White bread
|
| Selenium | 76µg | 138% | 20% | |
| Manganese | 5.8mg | 251% | 25% | |
| Vitamin B1 | 0.26mg | 21% | 27% |
1.1 times more than Pea raw
|
| Vitamin B2 | 0.36mg | 27% | 17% |
3.2 times more than Avocado
|
| Vitamin B3 | 2.6mg | 16% | 51% |
3.2 times less than Turkey meat
|
| Vitamin B5 | 0.81mg | 16% | 36% |
1.2 times less than Sunflower seeds
|
| Vitamin B6 | 0.09mg | 7% | 65% |
1.2 times less than Oats
|
| Vitamin B12 | 20µg | 850% | 14% |
34.3 times more than Pork
|
| Folate | 65µg | 16% | 28% |
1.2 times more than Brussels sprouts
|
| Saturated fat | 0.72g | 4% | 63% |
6.9 times less than Beef broiled
|
| Monounsaturated fat | 0.86g | N/A | 64% |
9.7 times less than Avocado
|
| Polyunsaturated fat | 1g | N/A | 41% |
38.9 times less than Walnut
|
| Tryptophan | 0.23mg | 0% | 54% |
1.1 times less than Chicken meat
|
| Threonine | 0.87mg | 0% | 55% |
1.4 times more than Beef broiled
|
| Isoleucine | 0.88mg | 0% | 57% |
1.1 times more than Salmon raw
|
| Leucine | 1.4mg | 0% | 61% |
1.5 times less than Tuna Bluefin
|
| Lysine | 1.5mg | 0% | 61% |
3.9 times more than Tofu
|
| Methionine | 0.46mg | 0% | 62% |
5.6 times more than Quinoa
|
| Phenylalanine | 0.73mg | 0% | 61% |
1.3 times more than Egg
|
| Valine | 0.88mg | 0% | 61% |
2 times less than Soybean raw
|
| Histidine | 0.39mg | 0% | 69% |
1.6 times less than Turkey meat
|
| Omega-3 - EPA | 0.23g | N/A | 33% |
2.5 times less than Salmon
|
| Omega-3 - DHA | 0.43g | 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 146
% Daily Value*
5.9%
Total Fat
3.8g
3.3%
Saturated Fat 0.72g
0
Trans Fat
0g
16%
Cholesterol 48mg
14%
Sodium 314mg
2.1%
Total Carbohydrate
6.3g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
20g
Vitamin D
0mcg
0
Calcium
28mg
2.8%
Iron
5.7mg
71%
Potassium
228mg
6.7%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.