Mussels nutrition facts

Mussels (3 oz, 85 g) has 146 calories, 20.2 g protein, 0 g fiber, 3.8 g fat. It is an excellent source of vitamin B12 (850% DV), manganese (251% DV), selenium (138% DV) and a good source of phosphorus and pantothenic acid.

Vitamin B12 850% DV Manganese 251% DV Selenium 138% DV Protein 40% DV Iron 32% DV

#1 of 14 fish and seafood for manganese #3 of 14 fish and seafood for vitamin B12 #3 of 14 fish and seafood for selenium #2 of 14 fish and seafood for iron #9 of 14 fish and seafood for omega-3 #3 of 14 fish and seafood for thiamin

Nutrition Facts

Serving size3 oz (85 g)

Calories146

Total Fat 3.8g4.9%

Saturated Fat 0.7g3.6%

Cholesterol 48mg16%

Sodium 314mg14%

Total Carbohydrate 6.3g2.3%

Dietary Fiber 0g0%

Protein 20.2g40%

Calcium 28mg2.2%

Iron 5.7mg32%

Potassium 228mg4.8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 58%
■ Fat 24%
■ Carbohydrate 18%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-0.9

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 15 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in mussels

Nutrient	Per 3 oz	% Daily Value
Macronutrients
Calories	146 kcal	7.3%
Protein	20.2 g	40%
Total fat	3.8 g	4.9%
Carbohydrate	6.3 g	2.3%
Fiber	0 g	0%
Fats
Saturated fat	0.7 g	3.6%
Monounsaturated fat	0.9 g	no DV
Polyunsaturated fat	1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.7 g	no DV
Omega-6 (linoleic)	0.03 g	no DV
Cholesterol	48 mg	16%
Vitamins
Vitamin C	11.6 mg	13%
Thiamin (B1)	0.26 mg	21%
Riboflavin (B2)	0.36 mg	27%
Niacin (B3)	2.5 mg	16%
Pantothenic acid (B5)	0.81 mg	16%
Vitamin B6	0.09 mg	5%
Folate (DFE)	65 µg	16%
Vitamin B12	20.4 µg	850%
Vitamin A (RAE)	77 µg	8.6%
Minerals
Sodium	314 mg	14%
Calcium	28 mg	2.2%
Iron	5.7 mg	32%
Magnesium	31 mg	7.5%
Phosphorus	242 mg	19%
Potassium	228 mg	4.8%
Zinc	2.3 mg	21%
Copper	0.13 mg	14%
Manganese	5.78 mg	251%
Selenium	76.2 µg	138%
Other
Water	52 g	no DV
Amino acids
Tryptophan	0.227 g	no DV
Threonine	0.871 g	no DV
Isoleucine	0.881 g	no DV
Leucine	1.425 g	no DV
Lysine	1.512 g	no DV
Methionine	0.456 g	no DV
Phenylalanine	0.725 g	no DV
Valine	0.884 g	no DV
Histidine	0.388 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	172 kcal	8.6%
Protein	23.8 g	48%
Total fat	4.5 g	5.7%
Carbohydrate	7.4 g	2.7%
Fiber	0 g	0%
Fats
Saturated fat	0.8 g	4.2%
Monounsaturated fat	1 g	no DV
Polyunsaturated fat	1.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.82 g	no DV
Omega-6 (linoleic)	0.04 g	no DV
Cholesterol	56 mg	19%
Vitamins
Vitamin C	13.6 mg	15%
Thiamin (B1)	0.3 mg	25%
Riboflavin (B2)	0.42 mg	32%
Niacin (B3)	3 mg	19%
Pantothenic acid (B5)	0.95 mg	19%
Vitamin B6	0.1 mg	5.9%
Folate (DFE)	76 µg	19%
Vitamin B12	24 µg	1,000%
Vitamin A (RAE)	91 µg	10%
Minerals
Sodium	369 mg	16%
Calcium	33 mg	2.5%
Iron	6.7 mg	37%
Magnesium	37 mg	8.8%
Phosphorus	285 mg	23%
Potassium	268 mg	5.7%
Zinc	2.7 mg	24%
Copper	0.15 mg	17%
Manganese	6.8 mg	296%
Selenium	89.6 µg	163%
Other
Water	61 g	no DV
Amino acids
Tryptophan	0.267 g	no DV
Threonine	1.025 g	no DV
Isoleucine	1.036 g	no DV
Leucine	1.676 g	no DV
Lysine	1.779 g	no DV
Methionine	0.537 g	no DV
Phenylalanine	0.853 g	no DV
Valine	1.04 g	no DV
Histidine	0.457 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	49 kcal	2.4%
Protein	6.7 g	13%
Total fat	1.3 g	1.6%
Carbohydrate	2.1 g	0.8%
Fiber	0 g	0%
Fats
Saturated fat	0.2 g	1.2%
Monounsaturated fat	0.3 g	no DV
Polyunsaturated fat	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.23 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	16 mg	5.3%
Vitamins
Vitamin C	3.9 mg	4.3%
Thiamin (B1)	0.09 mg	7.1%
Riboflavin (B2)	0.12 mg	9.2%
Niacin (B3)	0.9 mg	5.3%
Pantothenic acid (B5)	0.27 mg	5.4%
Vitamin B6	0.03 mg	1.7%
Folate (DFE)	22 µg	5.4%
Vitamin B12	6.8 µg	284%
Vitamin A (RAE)	26 µg	2.9%
Minerals
Sodium	105 mg	4.5%
Calcium	9 mg	0.7%
Iron	1.9 mg	11%
Magnesium	10 mg	2.5%
Phosphorus	81 mg	6.5%
Potassium	76 mg	1.6%
Zinc	0.8 mg	6.9%
Copper	0.04 mg	4.7%
Manganese	1.93 mg	84%
Selenium	25.4 µg	46%
Other
Water	17 g	no DV
Amino acids
Tryptophan	0.076 g	no DV
Threonine	0.291 g	no DV
Isoleucine	0.294 g	no DV
Leucine	0.475 g	no DV
Lysine	0.504 g	no DV
Methionine	0.152 g	no DV
Phenylalanine	0.242 g	no DV
Valine	0.295 g	no DV
Histidine	0.13 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #174217 ("Mollusks, mussel, blue, cooked, moist heat").

Frequently asked questions

How many calories are in mussels?

Mussels has 146 calories per 3 oz (85 g), or 172 calories per 100 g, according to USDA FoodData Central.

How much protein is in mussels?

20.2 g of protein per 3 oz, which is 40% of the 50 g Daily Value.

What is mussels rich in?

Per serving, mussels is richest in Vitamin B12 at 850% of the Daily Value, Manganese (251%), Selenium (138%), Protein (40%).

Is mussels healthy?

By nutrient density, mussels scores 62 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fish and seafood

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.