The Nutrition of Mussels

The Nutrition of Mussels

Mussels are mollusks found in fresh water and salt water habitats. They are longer and more elongated that other types of edible mollusks like clams. They are frequently found attached and clumped together on wave-washed rocks. To reach market size it takes mussels over a year to grow. After harvesting, they are rinsed in salt water tanks to remove impurities. When buying mussels, you want to make sure that they are alive prior to cooking. Shells should be tightly closed and responsive to tapping if slightly opened.

Nutritional Value of Mussels

3 oz raw Mussels (85grams)

Calories: 72

Fat: 3g / 3% DV

Carbohydrates: 3g/ 1% DV

Protein: 9g / 21% DV

Vitamin B12: 10mcg / 170% DV

Manganese: 3mg / 144% DV

Vitamin C: 6.8mg / 11% DV

Iron: 3.4mg / 19% DV

Health Benefits of Mussels

  • Mussels contain lots of vitamin B12. In a single serving, you get more than your Daily Value! B12 is important to your body because it is needed to make red blood cells, and is a vital part of many body chemicals found in every cell.
  • Manganese is also found in large amounts in mussels. This mineral is used by your body as part of enzymatic functions, bone formation and metabolising energy from food.
  • Mussels are also a good source of iron and of vitamin c, which helps your body better absorb the iron. Iron is an essential part of haemoglobin, and helps support healthy immune function.
  • Mussels are considered a high quality/complete protein, scoring 106 on the Amino Acid protein quality scale.


Recipe Ideas for Mussels

  • Mussels can be smoked, roasted, boiled, steamed, barbecued or fried in butter or vegetable oils and added to almost any recipe for the protein source.
  • Try adding to traditional Thai curries for a protein and flavour boost.
  • Add to a variety of pasta dishes. Mussels go well with white sauces, red sauces and in fresh vegetable pasta primavera.
  • Like fritters? Try breading mussels with dry falafel mix for a protein packed snack.
  • Cook in coconut milk with lots of garlic and hot peppers for a spicy taste.

Fancy eating out?

How does “Mussels cooked in a creamy white wine sauce with shallots and garlic” sound?

Why not come along and visit our Tapas Seafood Restaurant based in Howth?