Full of vitamins and minerals, mussels are high in protein and low in fat. As well as that, they're also ecologically friendly because they're much easier to farm than other shellfish. They also offer a good amount of iron too, just like red meat. Mussels also contain vitamin A, B12 and omega 3 fatty acids as well as zinc and iron. No matter how they're eaten, mussels can be both delicious and healthy.
A rich source of: iron, zinc, vitamin A, vitamin B12.
Mussels, raw
| Energy (kcal) | 74 |
| Energy (kJ) | 312 |
| Water (g) | 80.9 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 12.1 |
| Protein (g)/100kcal | 16.4 |
| Protein % of calories | 65.4 |
| Carbohydrate (g) | 2.5 |
| Carbohydrate (g)/100kcal | 3.4 |
| Carb % of calories | 13.5 |
| Fat (g) | 1.8 |
| Fat (g)/100kcal | 2.4 |
| Fat % of calories | 21.9 |
| Satd FA /100g fd (g) | 0.4 |
| Mono FA /100g food (g) | 0.3 |
| Poly FA /100g food (g) | 0.6 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 46 |
| Potassium (mg) | 230 |
| Calcium (mg) | 8 |
| Magnesium (mg) | 19 |
| Phosphorus (mg) | 170 |
| Iron (mg) | 1.9 |
| Copper (mg) | 0 |
| Zinc (mg) | 5.6 |
| Chloride (mg) | 51 |
| Manganese (mg) | 0 |
| Selenium (µg) | 9 |
| Iodine (µg) | 10 |
| Vitamin D (µg) | 0.6 |
| Vitamin E (mg) | 0 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 3.7 |
| Tryptophan/60 (mg) | 6 |
| Niacin equivalent (mg) | 9.7 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 2 |
| Folate (µg) | 15 |
| Pantothenate (mg) | 0.5 |
| Biotin (µg) | 2 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 41 |
| Retinol (µg) | 0 |
| Carotene (µg) | 7 |
| Retinol Equivalent (µg) | 0 |