Calories in Mussels: Nutritional facts for Mussels Types

A 100g (3.5 oz) serving of raw blue mussels (meat only) contains 86 calories. A 100g (3.5 oz) serving of steamed blue mussels (meat only) provides 172 calories. A 100g (3.5 oz) serving of cooked New Zealand green-lipped mussels has 107 calories. Canned mussels in oil, drained (100g), contain 163 calories.

One kilogram (1000g, 35.27 oz) of raw blue mussels (meat only) contains 860 calories. One kilogram (1000g, 35.27 oz) of steamed blue mussels (meat only) provides 1720 calories. One kilogram (1000g, 35.27 oz) of cooked New Zealand green-lipped mussels has 1070 calories.

"Tahong" is the Filipino word for green-lipped mussels or similar local species. The calorie content of one tahong (mussel) depends on its size and type. One medium raw blue mussel (meat only, 8-10g) contains 7-9 calories. One medium cooked green-lipped mussel (meat only, 10-12g) provides 11-13 calories. A very large mussel could contain 15-20 calories or more.

Mussels provide some health benefits like supporting neurological function and boosting iron levels due to its rich array of vitamins and minerals. A list of the health benefits of mussels are shown below:

• Excellent Source of Lean Protein: Mussels are packed with high-quality protein, which is vital for building and repairing tissues, supporting muscle growth, and producing enzymes and hormones. (Paddon-Jones, D. & Rasmussen, B.B., 2009, "Dietary protein recommendations and the prevention of sarcopenia").
• Rich in Vitamin B12: Mussels are an exceptional source of Vitamin B12, crucial for nerve function, red blood cell formation, and DNA synthesis. Adequate B12 intake helps prevent anemia and supports cognitive health. (Watanabe, F., 2007, "Vitamin B12 sources and bioavailability").
• High in Iron: They are a very good source of heme iron, which is easily absorbed by the body and is essential for carrying oxygen in the blood, thus preventing iron-deficiency anemia and supporting energy levels. (Abbaspour, N., et al., 2014, "Review on iron and its importance for human health").
• Good Source of Omega-3 Fatty Acids: Mussels contain beneficial omega-3 fatty acids, including EPA and DHA, known for their anti-inflammatory properties and their role in supporting heart health and brain function. (Mozaffarian, D. & Rimm, E.B., 2006, "Fish intake, contaminants, and human health: evaluating the risks and the benefits").
• Provide Essential Minerals like Selenium and Manganese: Mussels are rich in selenium, a powerful antioxidant that supports thyroid function and protects against cell damage, and manganese, which is involved in bone health and metabolism. (Rayman, M.P., 2012, "Selenium and human health").
• Contribute to Bone Health: Mussels provide phosphorus and manganese, both of which are important for maintaining strong and healthy bones.
• Support Immune Function: The combination of zinc, selenium, and Vitamin C found in mussels contributes to a healthy immune system. (Wintergerst, E.S., et al., 2006, "Immune-enhancing role of vitamin C and zinc and effect on clinical conditions").

Mussels have been known to cause some unwanted effects like potential foodborne illness if not properly handled and risk of allergic reactions due to its nature as a shellfish. A list of the downsides of mussels are shown below:

• Risk of Foodborne Illness: Consuming raw or undercooked mussels can lead to foodborne illnesses from bacteria (like Vibrio species) or viruses (like norovirus, Hepatitis A) that they may filter from the water. Thorough cooking until the shells open wide is crucial. (Iwamoto, M., et al., 2010, "Epidemiology of seafood-associated infections in the United States").
• Shellfish Allergies: Mussels are molluscan shellfish, a common food allergen. Allergic reactions can range from mild (hives, itching, digestive upset) to severe and life-threatening anaphylaxis. Individuals with shellfish allergies must avoid mussels.
• Accumulation of Marine Toxins (Biotoxins): Mussels, as filter feeders, can accumulate biotoxins produced by harmful algal blooms (HABs), leading to conditions like Paralytic Shellfish Poisoning (PSP), Diarrhetic Shellfish Poisoning (DSP), or Amnesic Shellfish Poisoning (ASP) if harvested from affected waters during a bloom. Commercial harvesting areas are monitored for these toxins. (Food and Agriculture Organization of the United Nations, "Marine biotoxins").
• Potential for Heavy Metal Contamination: Mussels can accumulate heavy metals such as mercury, cadmium, and lead from their aquatic environment, especially if harvested from polluted waters. Levels are generally low in mussels compared to large predatory fish, but it is a factor to consider with sourcing. (U.S. Food and Drug Administration, "Metals and Your Food").
• Sodium Content in Prepared or Canned Varieties: While fresh mussels are moderate in sodium, prepared dishes or canned mussels in brine can be very high in sodium, which can be a concern for individuals managing blood pressure.

No, tahong (mussels) are generally not high in mercury. Mussels are bivalve filter feeders and are low on the aquatic food chain. This means they do not accumulate mercury in their tissues to the same extent as larger, long-lived predatory fish like shark, swordfish, or some types of tuna. The U.S. Food and Drug Administration (FDA) typically lists mussels in the "Best Choices" category for fish consumption regarding mercury levels, meaning they are among the options with the lowest mercury content and can be consumed more frequently, even by vulnerable populations like pregnant women and young children, as part of a healthy diet.

Yes, mussels are very good for you when sourced from safe waters and cooked properly. They are a highly nutritious food, packed with lean protein, an exceptional amount of Vitamin B12, and essential minerals like iron, selenium, and manganese. Mussels also provide beneficial omega-3 fatty acids, which are important for heart and brain health. (Arts, I.C. & Hollman, P.C., 2005, "Polyphenols and disease risk in epidemiologic studies" - while this refers to polyphenols, the general concept of nutrient-dense whole foods like mussels contributing to health is relevant). Their low calorie and fat content make them an excellent choice for a nutrient-rich meal. The primary health considerations are ensuring they are cooked thoroughly to avoid foodborne illness and being aware of potential shellfish allergies. (Venugopal, V. & Gopakumar, K., 2017, "Nutritional and functional properties of bivalve molluscs").

The calorie content of mussels can vary somewhat according to the specific type, though most fresh, cooked mussel meat falls into a moderate calorie range. Cooked blue mussels, one of the most common types, contain 172 calories per 100g of meat. Mediterranean mussels have a very similar caloric value, around 170-180 calories per 100g cooked. New Zealand green-lipped mussels are notably lower in calories, providing 107 calories per 100g of cooked meat. Less commonly consumed types like ribbed mussels or horse mussels, if assessed raw, would likely be in the lower range, 80-95 calories per 100g, similar to raw blue mussels (86 calories per 100g). The cooking method itself (e.g., steaming vs. frying) and added ingredients (sauces, oils) will cause more significant variations in the final calorie count of a mussel dish than the minor differences between the fresh mussel types themselves. Canned mussels packed in oil will be higher in calories (around 163 calories per 100g drained) compared to those canned in brine.

The inclusion of mussels in desserts is virtually nonexistent and would be considered extremely unconventional in any culinary tradition worldwide.

Mussels, as bivalve mollusks, have been a food source for humans for thousands of years, with evidence of their consumption dating back to prehistoric coastal settlements around the world. Archaeological sites reveal large shell middens (piles of discarded shells) indicating that mussels were an important and readily available source of protein for early human populations in Europe, the Americas, Asia, and Africa. They thrive in intertidal zones and shallow coastal waters, making them relatively easy to harvest.

The cultivation of mussels, known as mytiliculture, also has a long history, with some accounts suggesting it began with the Romans. However, more formal and widespread mussel farming techniques are often traced back to 13th-century Ireland and France. An interesting and often cited story regarding early mussel farming involves an Irish sailor named Patrick Walton. Shipwrecked on the French coast in 1235, Walton reportedly tried to catch seabirds by stretching nets between tall poles in the tidal flats. He soon discovered that mussel larvae (spat) settled and grew abundantly on these wooden poles, known as "bouchots." This led to the development of the bouchot technique of mussel cultivation, still used today in parts of France, where mussels are grown on ropes wrapped around wooden poles set in the intertidal zone. This method allowed for a more consistent and higher-quality supply of mussels compared to simply foraging wild ones, contributing to their enduring popularity in European cuisine, particularly in dishes like Moules Marinières.