Mussels lead the FAO uFISH index. Micronutrient density (Johnsson et al., Front Nutr 2025). Per 100 g: 86 kcal, 11.9 g protein, 3.9 mg iron. Shells are 60–70% of whole weight — log shucked meat only.
How should I track Mussels, blue, raw?
Mussels, blue, raw is high in iron. For the most accurate tracking of Mussels, blue, raw, 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.