How Many Calories in Mussels? Nutrition Facts & Macros
A cup of mussel meat (150 g, about 20 mussels) has 258 calories
Protein 35.7g · Carbs 11.1g · Fat 6.7g
Mussels are a nutrient powerhouse shellfish popular across Europe — the star of moules-frites in Belgium and France. At 172 kcal per 100 g, they deliver 23.8 g of protein with an outstanding manganese content (6.8 mg per 100 g, 296% of the daily value). Mussels are also rich in vitamin B12, iron, and selenium. They contain 7.39 g of carbohydrates per 100 g, primarily from natural glycogen — higher than most shellfish. Here's everything about mussel calories and macros, based on USDA data. Cooked blue mussels are about 61% water.
720 kJ · per 100g · Water: 61.2 g
Calorie Calculator: Mussels (Cooked)
150 g Mussels (Cooked) contains 258 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup mussel meat / ~20 mussels (150 g) | 258 kcal | 35.7g | 11.1g | 6.7g |
| 6 mussels (45 g) | 77 kcal | 10.7g | 3.3g | 2g |
| 100 grams | 172 kcal | 23.8g | 7.4g | 4.5g |
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Mussels (Cooked) — Nutrition Facts
| Mussels (Cooked) | per 100g |
|---|---|
| Calories | 172 kcal |
| Protein | 23.8 g |
| Fat | 4.48 g |
| Carbs | 7.39 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 369 mg |
| Potassium | 268 mg |
| Magnesium | 37 mg |
| Phosphorus | 285 mg |
| Vitamin C | 13.6 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 76 mcg |
| Manganese | 6.8 mg |
| Water | 61.2 g |
Source: USDA FoodData Central (FDC ID: 174217) · Data verified April 2026
Variations
Steamed in white wine
172 kcal per 100 g — the baseline. Classic moules marinières preparation. 23.8 g protein, 4.48 g fat. The healthiest and most popular way to prepare mussels.
In marinara sauce
~180 kcal per 100 g — mussels cooked in tomato-based marinara sauce. Slightly more calories from the sauce's olive oil and natural sugars. A classic Italian preparation.
Breaded and fried
~230 kcal per 100 g — breaded mussels deep-fried in oil. The breading and oil absorption significantly increase calories and carbs. Adds ~8 g fat and ~12 g carbs per 100 g. A tasty appetizer, but much higher in calories than steamed.
Dietary Perspectives
For Weight Loss
Mussels are good for weight loss — 172 kcal per 100 g with 23.8 g of protein. A cup of mussel meat (150 g) has 258 kcal with 35.7 g protein. More calories than shrimp (85 kcal) due to 7.39 g carbs from natural glycogen and 4.48 g fat. The outstanding micronutrient density — one serving covers manganese, B12, iron, and selenium daily needs — makes them nutritionally worthwhile. Best steamed in wine or broth, not fried. Moules-frites (with fries) defeats the purpose — eat with salad instead.
For Athletic Performance
Excellent protein source for athletes — 23.8 g per 100 g with outstanding iron and B12 for endurance. Manganese (6.8 mg per 100 g, 296% DV) supports energy metabolism and antioxidant defence. Phosphorus (285 mg) supports bone health. The 7.39 g carbs from glycogen provide some energy. One of the most nutrient-dense protein sources pound-for-pound. A cup of mussel meat (150 g) delivers 35.7 g protein with a micronutrient profile that rivals any supplement.
For Keto
Moderately keto-friendly — 7.39 g carbs per 100 g from glycogen, not added sugar. A cup (150 g) has about 11 g carbs which is significant on strict keto (20 g daily limit). Six mussels (45 g) have about 3.3 g carbs — more manageable for a snack. Higher carbs than other shellfish: shrimp 0.2 g, crab 0 g, lobster 0 g. Count them toward your daily carb limit. The outstanding micronutrient profile — manganese, B12, iron, selenium in one serving — makes them worth including occasionally on keto. Steam in butter and garlic for extra fat.
Frequently Asked Questions
How many calories are in mussels?
Cooked blue mussels contain 172 calories per 100 g. A cup of mussel meat (150 g, about 20 mussels) has approximately 258 calories. Six mussels (45 g) have about 77 calories. Most calories come from protein (23.8 g per 100 g), with 7.39 g of carbs from natural glycogen and 4.48 g of fat.
How much protein is in mussels?
Cooked mussels contain 23.8 g of protein per 100 g — one of the highest among all shellfish. A cup of mussel meat (150 g) provides 35.7 g of complete protein with all essential amino acids. Per 100 kcal, mussels deliver 13.8 g of protein, making them an excellent source for muscle building and recovery.
Are mussels healthy?
Mussels are exceptionally healthy. They are one of the most nutrient-dense protein sources available. A single serving covers your daily needs for manganese (296% DV), vitamin B12, iron, and selenium. They provide 23.8 g of protein per 100 g with good omega-3 fatty acids. The phosphorus content (285 mg) supports bone health. They also contain 13.6 mg of vitamin C — unusual for an animal protein. The main consideration is sodium at 369 mg per 100 g.
How many carbs are in mussels?
Mussels contain 7.39 g of carbohydrates per 100 g — higher than most shellfish (shrimp 0 g, crab 0 g, lobster 0 g). These carbs come from natural glycogen stored in the muscle tissue, not added sugar. A cup of mussel meat (150 g) has about 11 g of carbs. This is worth noting for strict low-carb diets.
Are mussels good for weight loss?
Mussels are good for weight loss. A cup of mussel meat (150 g) has 258 kcal with 35.7 g of protein — a strong satiety-promoting ratio. More calories than shrimp (85 kcal/100 g) or crab (83 kcal/100 g), mainly from the 7.39 g carbs and 4.48 g fat. The outstanding micronutrient density makes them nutritionally worthwhile. Best steamed or in broth — avoid moules-frites (with fries) or butter-heavy preparations.
Are mussels keto-friendly?
Mussels are moderately keto-friendly. At 7.39 g of carbs per 100 g (from glycogen, not added sugar), they contain more carbs than other shellfish. A cup (150 g) has about 11 g of carbs — significant on strict keto (20 g daily limit). Six mussels (45 g) have about 3.3 g of carbs, which is more manageable. Count them toward your daily carb budget. The outstanding micronutrient profile makes them worth including occasionally.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mussels (Cooked) | 172 | 23.8g | 7.39g | 4.48g |
| Shrimp (Raw) | 85 | 20.1g | 0g | 0.51g |
| Scallops (Steamed) | 111 | 20.54g | 5.41g | 0.84g |
| Crab (Cooked) | 83 | 17.88g | 0g | 0.74g |
| Lobster (Cooked) | 89 | 19g | 0g | 0.86g |
per 100g
Per 100 g, cooked mussels have 172 kcal with 23.8 g protein — more calories than shrimp (85 kcal), scallops (111 kcal), or crab (83 kcal), mainly due to higher fat (4.48 g) and carbs (7.39 g). However, mussels deliver significantly more manganese, iron, and B12 per serving than any of them.
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