Blue Mussel · Mytilus edulis
Mollusks, mussel, blue, raw
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Mollusks, mussel, blue, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 56/100
How many beneficial nutrients Mollusks, mussel, blue, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Mollusks, mussel, blue, raw come from — the split across carbs, fat & protein.
18% from carbs
-
Carbs 18%3.7 g per serving
-
Fat 24%2.2 g per serving
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Protein 58%11.9 g per serving
What Mollusks, mussel, blue, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 3.7 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.2 g | |
| Saturated Fat | 0.4 g | |
| Monounsaturated Fat | 0.5 g | — |
| Polyunsaturated Fat | 0.6 g | — |
| Omega-3 Fatty Acids | 20.0 mg | — |
| Omega-6 Fatty Acids | 18.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 59.0 mg | — |
| Palmitic Acid | 294.0 mg | — |
| Stearic Acid | 68.0 mg | — |
| Palmitoleic Acid | 138.0 mg | — |
| Oleic Acid | 205.0 mg | — |
| Gadoleic Acid | 138.0 mg | — |
| Erucic Acid | 26.0 mg | — |
| Linoleic Acid | 18.0 mg | — |
| Arachidonic Acid | 70.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 188.0 mg | — |
| Docosahexaenoic Acid (DHA) | 253.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 11.9 g | |
| Histidine | 228.0 mg | — |
| Isoleucine | 518.0 mg | — |
| Leucine | 838.0 mg | — |
| Lysine | 889.0 mg | — |
| Methionine | 268.0 mg | — |
| Phenylalanine | 426.0 mg | — |
| Threonine | 512.0 mg | — |
| Tryptophan | 133.0 mg | — |
| Valine | 520.0 mg | — |
| Alanine | 720.0 mg | — |
| Arginine | 868.0 mg | — |
| Aspartic Acid | 1,148.0 mg | — |
| Cystine | 156.0 mg | — |
| Glutamic Acid | 1,618.0 mg | — |
| Glycine | 744.0 mg | — |
| Proline | 486.0 mg | — |
| Serine | 533.0 mg | — |
| Tyrosine | 381.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 48.0 mcg | |
| Vitamin C | 8.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.6 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 1.6 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 42.0 mcg | |
| Vitamin B12 | 12.0 mcg | |
| Pantothenic Acid (B5) | 0.5 mg | |
| Choline | 65.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 26.0 mg | |
| Iron | 4.0 mg | |
| Magnesium | 34.0 mg | |
| Phosphorus | 197.0 mg | |
| Potassium | 320.0 mg | |
| Sodium | 286.0 mg | |
| Zinc | 1.6 mg | |
| Copper | 0.1 mg | |
| Manganese | 3.4 mg | |
| Selenium | 44.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 28.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.6 g | — |
About Mollusks, mussel, blue, raw
Blue mussels are the dark, teardrop-shelled bivalves you'll find piled in bowls of moules-frites or steamed open in white wine and garlic. They are widely farmed on ropes and lines, a method that has earned them a reputation as one of the more sustainable seafoods, and they readily take on the flavor of whatever broth they're cooked in.
Raw mussel meat carries about 86 calories per 100 grams with roughly 12 grams of protein. Its real strength is in micronutrients: mussels are an outstanding source of vitamin B12, selenium and manganese, a strong source of iron, and they supply a useful amount of long-chain omega-3 fats — unusual for such a lean food. They also provide some zinc and vitamin C.
Sodium is moderate for a shellfish at around 285 milligrams per 100 grams. Mussels should be cooked until their shells open, and any that stay shut after cooking are discarded. As with all raw shellfish, eating them undercooked carries a risk of foodborne illness for vulnerable groups.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Mollusks, mussel, blue, raw?
There are 86 calories in 100 g of Mollusks, mussel, blue, raw, or about 14 calories in 1 medium (16 g).
How much protein is in Mollusks, mussel, blue, raw?
Mollusks, mussel, blue, raw contains 11.9 g of protein per 100 g.
How many carbs are in Mollusks, mussel, blue, raw?
Mollusks, mussel, blue, raw has 3.7 g of carbohydrates per 100 g.
How much fat is in Mollusks, mussel, blue, raw?
Mollusks, mussel, blue, raw provides 2.2 g of total fat per 100 g.
What is Mollusks, mussel, blue, raw a good source of?
Mollusks, mussel, blue, raw is an excellent source of Vitamin B12 (500% DV), Manganese (148% DV), Selenium (81% DV), Protein (24% DV) and Iron (22% DV) and a good source of Riboflavin (B2), Phosphorus, Zinc, Thiamin (B1), Choline and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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