Mussels, blue (raw)
Cheap, sustainable shellfish with lots of B12 and iron.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Mussels, blue for gym-goers
Per 100 g, mussels, blue (raw) provides 86 kcal, 11.9 g protein, 3.7 g carbohydrate (0 g fiber, 0 g sugars) and 2.2 g fat (0.4 g saturated). At 13.8 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 cup meat, about 150 g) comes to roughly 129 kcal and 17.9 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Mussels, blue
Blue mussels are lean shellfish loaded with vitamin B12 and iron, far more than most fish in this category. Because they hold so much water, their protein per 100 g is lower than fin fish, and they contain a few grams of carbohydrate. They're also one of the cheapest and most sustainable kinds of seafood.
In a gym diet
Low in calories and very dense in micronutrients, mussels suit a cut and anyone who wants more iron and B12. A cup of mussel meat is a moderate protein serving, so add bread, pasta or another protein to round out the meal. They're cheap, and they cook in minutes, which makes them an easy weeknight dinner.
Preparation and cooking
Scrub and debeard them, and throw out any that stay open when tapped. Steam in a covered pot with garlic and a splash of wine or stock for four to six minutes, then discard any that stay closed. This entry is for raw meat, so weigh after shelling if you can; cooked mussel meat weighs less.
Buying and storage
Live mussels should have tightly closed or closing shells. Keep them in the fridge under a damp cloth and cook within a day. Frozen cooked mussel meat is a handy alternative.
Things to watch
As shellfish, mussels are a major allergen, and they should always come from approved sources to avoid contamination. Sodium is moderate, and broths or creamy sauces add more. Pregnant or immunocompromised people should avoid undercooked shellfish.
Meal ideas
- Steamed mussels in tomato and garlic broth with crusty whole-grain bread.
- Seafood paella with mussels, shrimp, peppers, peas and saffron rice.
- Mussels tossed with spaghetti, chili, parsley and a little olive oil.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (500%) and Iron (22%).
Good source (10–19% DV per 100 g): Zinc (15%).
How it ranks among 16 Fish & Seafood
| Protein per 100 kcal | 13.8 g | #13 of 16 |
| Protein per 100 g | 11.9 g | #16 of 16 |
| Fiber per 100 g | 0 g | #1 of 16 |
| Lowest calories per 100 g | 86 kcal | #4 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Salmon, Atlantic, wild (raw)
142 kcal · P 19.8 · C 0 · F 6.3
→Tuna, light, canned in oil (drained)
198 kcal · P 29.1 · C 0 · F 8.2
→Trout, rainbow, farmed (raw)
141 kcal · P 20.8 · C 0 · F 6.2
→Smoked salmon (cold-smoked)
117 kcal · P 18.3 · C 0 · F 4.3
→Sardines, canned in oil, with bones (drained)
208 kcal · P 24.6 · C 0 · F 11.5
→Scallops (raw)
69 kcal · P 12.1 · C 3.2 · F 0.5
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in mussels, blue?
Mussels, blue (raw) has about 86 kcal per 100 g, or roughly 129 kcal per 1 cup meat (150 g).
How much protein is in mussels, blue?
About 11.9 g of protein per 100 g and 17.9 g per 1 cup meat. That works out to 13.8 g per 100 kcal, so it's a very protein-dense food.
Is mussels, blue good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Are mussels a good source of iron?
Yes. They're among the richest sources of iron in this category, and iron from animal foods is generally better absorbed than plant iron. That makes them especially useful if you eat little red meat.
Why should I discard mussels that do not open?
A mussel that stays shut after cooking may have been dead beforehand, which raises the risk of spoilage. Standard food-safety advice is to throw it away rather than force it open.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.