Blue mussels (cooked, moist heat) nutrition facts
Per 3 oz ยท 85 g
of a 2,000 cal day
- Protein20g58% of calories
- Carbs6.3g18% of calories
- Fat3.8g24% of calories
- โ Protein-dense
- โ Low saturated fat
At a glance
One serving of Blue mussels (cooked, moist heat) (3 oz, 85 g) has 146 calories, with 20 g of protein, 6.3 g of carbohydrates and 3.8 g of fat. Most of its energy comes from protein (58% of calories). It is high in protein (40% DV), thiamine (21% DV) and riboflavin (b2) (27% DV).
High in
20%+ of the daily value
- Protein40%
- Thiamine21%
- Riboflavin (B2)27%
- Vitamin B12850%
- Iron71%
- Phosphorus35%
Good source of
10โ19% of the daily value
- Vitamin C13%
- Niacin16%
- Folate (B9)16%
- Pantothenic acid16%
- Copper14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 3 oz (85 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 77 ฮผg | 9% |
| Vitamin C | 12 mg | 13% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.1 mg | 7% |
| Folate (B9) | 65 ฮผg | 16% |
| Vitamin B12 | 20 ฮผg | 850% |
| Pantothenic acid | 1 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 28 mg | 3% |
| Iron | 6 mg | 71% |
| Potassium | 228 mg | 5% |
| Magnesium | 31 mg | 7% |
| Phosphorus | 242 mg | 35% |
| Zinc | 2 mg | 21% |
| Copper | 0.1 mg | 14% |
| Manganese | 6 mg | 251% |
| Selenium | 76 ฮผg | 138% |
Full breakdown ยท 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | โ |
| Arginine | 1 g | โ |
| Aspartic acid | 2 g | โ |
| Cystine | 0.3 g | โ |
| Docosahexaenoic Acid (DHA) | 0.4 g | โ |
| Docosapentaenoic Acid (DPA) | 0 g | โ |
| Eicosapentaenoic Acid (EPA) | 0.2 g | โ |
| Glutamic acid | 3 g | โ |
| Glycine | 1 g | โ |
| Histidine | 0.4 g | โ |
| Isoleucine | 1 g | โ |
| Leucine | 1 g | โ |
| Lysine | 2 g | โ |
| Methionine | 0.5 g | โ |
| Monounsaturated fats | 1 g | โ |
| Phenylalanine | 1 g | โ |
| Polyunsaturated fats | 1 g | โ |
| Proline | 1 g | โ |
| Retinol | 77 ฮผg | โ |
| Serine | 1 g | โ |
| Threonine | 1 g | โ |
| Total omega 3 | 1 g | โ |
| Total omega 6 | 0 g | โ |
| Tryptophan | 0.2 g | โ |
| Tyrosine | 1 g | โ |
| Valine | 1 g | โ |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
14 calBlue mussels (raw)1 medium blue musselsโ132 cal
130 calNext Wave Seafood Mussels, in a Garlic Butter Sauce5 ozโ16 cal
120 calPier 33 Gourmet Musselsโ cupโ26 cal
110 calOpen Nature Mussels, in Natural Juices, Whole Shell5 ozโ36 cal
120 calNext Wave Seafood Mussels, in a Tomato and Garlic Butter Sauce5 ozโ26 cal
180 calMw Polar Mussels, Whole, Smoked1 can+34 cal
Burning 146 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 12minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Blue mussels (cooked, moist heat)?
One serving of Blue mussels (cooked, moist heat) (3 oz) has 146 calories, which works out to 172 calories per 100 g. That is about 7.3% of a 2,000-calorie day.
Are Blue mussels (cooked, moist heat) high in protein?
Yes. It has 20 g of protein per serving, and 58% of its calories come from protein (14 g of protein per 100 calories).
Are Blue mussels (cooked, moist heat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ50 g per day.
How much sodium is in Blue mussels (cooked, moist heat)?
314 mg per serving.
