Seafood
Mussels calories and nutrition
A 3 oz serving of cooked mussel meat (85 g) has 146 calories, with 20 g of protein, 6.3 g of carbs and 3.8 g of fat. That is 172 calories per 100 g.
Blue mussels, cooked with moist heat, meat only. Data: USDA FoodData Central, “Mollusks, mussel, blue, cooked, moist heat”. The weight is cooked blue-mussel meat without shells. Butter, cream and sauces are not included.
Serving size
3 oz, cooked meat · 85 g
146 calories
- Protein
- 20 g58% of calories · 40% DV
- Carbs
- 6.3 g18% of calories · 2% DV
- Fat
- 3.8 g24% of calories · 5% DV
- Fiber
- 0 g
- Sugars
- Not reported
- Saturated fat
- 0.7 g
- Sodium
- 314 mg
Calories in mussels by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 oz, cooked meat85 g | 146 | 20 g | 6.3 g | 3.8 g |
| ½ serving42.5 g | 73 | 10 g | 3.1 g | 1.9 g |
| 2 servings170 g | 292 | 40 g | 13 g | 7.6 g |
| 100 g100 g | 172 | 24 g | 7.4 g | 4.5 g |
Serving weights are USDA’s household measures for this food.
Mussels nutrition facts
Per 100 g, 172 calories: 58% from protein, 18% from carbs and 24% from fat.
| Nutrient | Per 100 g | Per serving3 oz, cooked meat · 85 g | % Daily Value |
|---|---|---|---|
| Calories | 172 | 146 | – |
| Total fat | 4.5 g | 3.8 g | 5% |
| Saturated fat | 0.8 g | 0.7 g | 4% |
| Cholesterol | 56 mg | 48 mg | 16% |
| Sodium | 369 mg | 314 mg | 14% |
| Total carbohydrate | 7.4 g | 6.3 g | 2% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | Not reported | Not reported | – |
| Protein | 24 g | 20 g | 40% |
| Vitamin D | Not reported | Not reported | – |
| Calcium | 33 mg | 28 mg | 2% |
| Iron | 6.7 mg | 5.7 mg | 32% |
| Potassium | 268 mg | 228 mg | 5% |
| Vitamin A | 91 µg | 77 µg | 9% |
| Vitamin C | 14 mg | 12 mg | 13% |
% Daily Value is per serving (3 oz, cooked meat), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
“Not reported” means USDA does not provide a value for that nutrient in this entry; it does not mean zero. A Daily Value cannot be calculated for an unreported nutrient.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a 3 oz serving of cooked mussel meat (146 calories) takes about 46 minutes of walking, roughly 5,200 steps.
Compare calories by serving
A 3 oz serving of cooked mussel meat has 146 calories, about twice the calories of a 3 oz serving of raw squid (78 calories).
Related foods to explore
Mussels questions
How much protein is in a 3 oz serving of cooked mussel meat?
A 3 oz serving of cooked mussel meat (85 g) has 20 g of protein, 40% of the 50 g Daily Value. That is 24 g per 100 g.
How much fiber is in a 3 oz serving of cooked mussel meat?
A 3 oz serving of cooked mussel meat (85 g) has 0 g of fiber, 0% of the 28 g Daily Value. That is 0 g per 100 g.
How many kcal are in a serving of mussels?
The listed serving (85 g) has 146 calories, 20 g protein, 6.3 g carbs and 3.8 g fat. Blue mussels, cooked with moist heat, meat only.
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- U.S. Department of Agriculture, FoodData Central: Mollusks, mussel, blue, cooked, moist heat (FDC ID 174217, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated