Mussels lead the FAO uFISH index. Micronutrient density (Johnsson et al., Front Nutr 2025). Per 100 g: 172 kcal, 23.8 g protein, 6.7 mg iron. Shells are 60–70% of whole weight — log shucked meat only.
How should I track Mollusks, mussel, blue, cooked, moist heat?
Mollusks, mussel, blue, cooked, moist heat is high in iron. For the most accurate tracking of Mollusks, mussel, blue, cooked, moist heat, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.