Mussels are a standout choice in the seafood aisle: they deliver a large dose of protein, vitamin B12, iron, and omega-3 fatty acids for relatively few calories. A 100 g (3.5 oz) serving of steamed mussels contains roughly 172 kcal and about 24 g of protein, making them one of the most protein-dense shellfish available.
This Mussel Nutrition Calculator makes it easy to build a meal plan or track your daily macros. Enter your serving size in grams or ounces, choose how the mussels are prepared (steamed, raw, or canned), and the tool calculates calories, protein, fat, carbohydrates, omega-3s, iron, vitamin B12, and zinc in seconds.
Whether you are counting macros, following a high-protein diet, watching your iron intake, or simply curious about your seafood choices, this calculator gives you a fast, reliable breakdown based on standard USDA nutrition data.
🍽️ Serving Details
📊 Nutrition Breakdown
Quick Start
Enter any serving size from a few grams to a full restaurant portion. Use the quick-fill buttons to jump straight to 100 g, 3 oz, 150 g, or 6 oz. If you prefer to track in cups, remember that 1 cup of cooked mussel meat weighs about 150 g; you can enter 150 in the amount field and choose grams to get that breakdown.
Select the preparation that matches your meal. Steamed or boiled mussels are the nutrient reference most often used in diet apps. Raw mussels contain more water per gram, so their nutrient values are lower per 100 g. Canned mussels fall somewhere in between and often include added salt. If you want to look at a specific nutrient in more detail, the related mussel fiber calculator may be useful for fiber comparisons.
The Math Behind the Calculation
The calculator starts with standard nutrient densities per 100 g of edible flesh. Because nutrition databases report values per 100 g, your serving is first converted to grams when needed:
grams = ounces × 28.3495
Then each nutrient is scaled linearly: nutrient value = (grams ÷ 100) × per-100g value.
For example, a 3 oz serving is about 85 g, so the factor is 0.85. If steamed mussels contain 23.8 g protein per 100 g, your serving provides 0.85 × 23.8 = 20.2 g protein. The same logic applies to calories and micronutrients. This linear scaling is accurate for whole cooked or raw meat; it does not attempt to adjust for oil absorbed during frying or butter added in a sauce.
Sample Results
Example 1: 100 g steamed mussels → 172 kcal, 23.8 g protein, 4.5 g fat, 7.4 g carbs, 6.7 mg iron, 24 µg B12.
Example 2: 140 g canned mussels → 168 kcal, 25.2 g protein, 4.2 g fat, 7.0 g carbs.
Example 3: 85 g raw mussels (about 3 oz) → 73 kcal, 10.1 g protein, 1.9 g fat, 3.1 g carbs.
These reference points help you estimate a restaurant serving before you weigh it. A typical steamed mussel appetizer with the shells removed contains roughly 150–200 g of meat, which is why portions can exceed 300 kcal once you add broth, butter, or other sauces.
Mussel Nutrition Reference Table
The table below compares the three preparation options in this calculator. All values are per 100 g of edible portion.
| Preparation | Energy (kcal) | Protein (g) | Fat (g) | Carbs (g) | Omega-3 (g) | Iron (mg) | B12 (µg) | Zinc (mg) |
|---|---|---|---|---|---|---|---|---|
| Steamed / boiled | 172 | 23.8 | 4.5 | 7.4 | 0.75 | 6.7 | 24.0 | 2.7 |
| Canned | 120 | 18.0 | 3.0 | 5.0 | 0.50 | 5.2 | 16.0 | 2.0 |
| Raw | 86 | 11.9 | 2.2 | 3.7 | 0.38 | 3.4 | 12.0 | 1.4 |
Values are based on USDA FoodData Central entries for blue mussels and rounded to one decimal place for readability. Individual batches can vary by 5–10% depending on season, diet of the mussels, and cooking time.
Tips & Best Practices
Weigh without shells. Nutrition figures apply to edible meat only. If you weigh the whole unopened shell, subtract roughly 50–60% of the weight for the shell and water. A simple way is to buy mussels by the dozen and use about 12–15 g of meat per medium mussel.
Watch the sodium in canned mussels. Canned versions can contain 300–500 mg sodium per 100 g. If you are on a low-sodium diet, rinse canned mussels briefly or choose the steamed option whenever possible.
Pair mussels with vitamin C. Your body absorbs iron more efficiently when you include a source of vitamin C. A squeeze of lemon or a side of fresh tomato salad works perfectly with steamed mussels.
Frequently Asked Questions
Are mussels good for weight loss? Yes. Steamed mussels are low in calories and high in protein, which helps with satiety. A 100 g serving delivers about 24 g protein for only 172 kcal, making it one of the best protein-per-calorie ratios among animal foods.
Why are the numbers lower for raw mussels? Raw mussels contain more water. When you cook them, water is released and the nutrients become more concentrated by weight. That is why 100 g of cooked meat has more calories and protein than 100 g of raw meat, even though the whole batch of mussels did not gain nutrients.
Can I use this calculator for frozen mussels? Plain frozen mussel meat is nutritionally similar to steamed or raw mussels depending on how it is packed. If the package is labeled precooked, choose steamed. If it is raw, choose raw. Avoid entries for breaded or fried frozen mussels because the coating and oil add significant calories and carbs.