Healthsomeness Written Logo


This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Mussels Nutritional Information (per 100g)

Water: 80.6 g
Calories: 86 kcal
Protein: 11.9 g
Carbohydrate: 3.7 g
Fat: 2.2 g
Saturated fat: 0.4 g
Monounsaturated fat: 0.5 g
Polyunsaturated fat: 0.6 g
Cholesterol: 28 mg
Vitamin C: 8 mg
Vitamin B1: 0.2 mg
Vitamin B2: 0.2 mg
Vitamin B3: 1.6 mg
Vitamin B6: 0.1 mg
Vitamin B9: 42 μg
Vitamin B12: 12 μg
Vitamin A: 48 μg
Vitamin E: 0.6 mg
Vitamin K: 0.1 μg
Calcium: 26 mg
Iron: 4 mg
Magnesium: 34 mg
Phosphorus: 197 mg
Potassium: 320 mg
Sodium: 286 mg
Zinc: 1.6 mg

Mussels is the name given to several kinds of bivalve molluscs. Served mainly at seafood restaurants, mussels are fantastic smoked, boiled, steamed, roasted or barbecued. Because they are filter feeders, it is important to source your mussels from a reliable area, so as not to infect yourself with something, especially if you’re eating them raw. Delicious with something as simple as white wine sauce and garlic, mussels are a seafood delicacy, in addition to being a possible source of B12 and zinc supplementation for ethical vegans/ vegetarians (read on!). Nutrient dense, with plenty of omega 3s, the mussel is a fantastically nutritious food.

100g of cooked mussels will provide you with 172 calories, and a whole lot more! Those 100g will provide you with 48% DV of protein, a huge 400% DV of B12, 37% DV of iron, 22% DV of vitamin C and 18% DV of zinc. The protein makes mussels fantastic for those looking to stay lean, either while building muscle or slimming down, and the nutrient values are fantastic. Iron and zinc are both common deficiencies that can lead to apathy and tiredness, and vitamin C is essential for everything from gum health to iron absorption. Finally, B12 is an absolutely essential vitamin for optimal brain functioning.

In addition to all of that, mussels (like a lot of seafood) are a great source of omega 3s, which lower blood pressure, help prevent breast cancer, and even delay the onset of age-related macular degeneration. On top of that, they prevent the shortening of telomeres, associated with age-related diseases and early mortality, in addition to preventing or delaying neurodegenerative diseases. There is even suggestion that diets with a high omega 6 to omega 3 ratio run the risk of an increased risk of depression and inflammatory disorders.

Finally, it should be noted here that there are no vegan sources of vitamin B12. It is in fact the only known essential vitamin that you can’t get from plants. However, there is an argument that vegans can ethically eat bivalves, as they have no central nervous system, and thus can be eaten without causing any of the suffering associated with the meat industry. They also produce next to no bycatch. With 100g of mussels providing 400% of your DV of B12, it’s an interesting alternative to supplementation.