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  4. Mussels (raw)

Mussels lead the FAO uFISH index. Micronutrient density (Johnsson et al., Front Nutr 2025). Per 100 g: 86 kcal, 12 g protein, 6.7 mg iron. Shells are 60–70% of whole weight — log shucked meat only.

About this food

How should I track Mussels (raw)?

Mussels is high in iron. For the most accurate tracking of Mussels, 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.

Macro Breakdown

Macro Split: 58% Protein, 18% Carbs, 24% FatMacro Split100%
Protein58%12.0g
Carbs18%3.7g
Fat24%2.2g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    86kcal—
Macronutrients
  • Protein
    12.0g24%
  • Carbohydrates
    3.7g—
  • Fat
    2.2g—
  • Fiberathlete
    0.0g0%
  • Sugar
    0.0g—
  • Saturated Fat
    0.4g—
Minerals
  • Sodium
    286mg—
  • Calciumathlete
    33mg3%
  • Ironathlete
    7mg37%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

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Mussels (raw) — values for 100g

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Primary macros

Calories
86
kcal
Protein
12.0
g
Carbs
3.7
g
Fat
2.2
g

More nutrients

Fiber
0.0g
Sugar
0.0g
Sat. Fat
0.4g
Sodium
286mg
Calcium
33mg
Iron
7mg
Potassium
320mg
Magnesium
34mg
Zinc
3mg
Vitamin D
0.0mcg
Nutrient highlights
High in IronHigh in ZincGood Source of Protein

Frequently Asked Questions

Mussels is high in iron. For the most accurate tracking of Mussels, 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.

Mussels (raw) contains 12g protein per 100g, which is a good source of protein. A 100g serving provides 12.0g protein.

Notable nutrients in Mussels (raw) include Iron, Zinc and Protein. Per 100g: 12g protein, 3.7g carbs, and 2.2g fat.

Yes, Mussels (raw) can be a good choice for weight loss. At 86 kcal per 100g it is low in calorie density and it is a good source of protein, which may help with satiety.

Yes, Mussels (raw) is keto-friendly. With 3.7g total carbs and 0g fiber per 100g (3.7g net carbs), it fits easily within the daily 20-50g net carb limit.

Mussels (raw) provides 86 kcal, 12g protein, 3.7g carbs, and 2.2g fat per 100g. Compare with other fish & seafood foods in our database to find the best option for your nutritional goals.

Track this food

100g(Standard)
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Fish & Seafood

Mussels (raw)

Macros per 100g

86
Calories
Protein12.0g
Fat2.2g
Carbs3.7g
Article research basis
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 13, 2026

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Potassium
320mg7%
  • Magnesiumathlete
    34mg8%
  • Zincathlete
    3mg25%
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