Mussels
100 g raw
86 kcal
Boiled, 100 g
108 kcal
Roasted, 100 g
115 kcal
Protein, fat and carbs per 100 g
- Protein
- 11.9 g
- Fat
- 2.2 g
- Carbs
- 3.7 g
- Fiber
- 0 g
- Sugar
- 0 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 86 kcal | 11.9 g | 2.2 g | 3.7 g |
| Boiled | 80% | 108 kcal | 14.9 g | 2.8 g | 4.6 g |
| Steamed | 85% | 101 kcal | 14 g | 2.6 g | 4.3 g |
| Roasted | 75% | 115 kcal | 15.9 g | 3 g | 4.9 g |
| Fried | 80% | 108 kcal | 14.9 g | 2.8 g | 4.6 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 48 mcg | 7% |
| Vitamin C | 8 mg | 11% |
| Vitamin E | 0.55 mg | 4% |
| Vitamin K | 0.1 mcg | 0% |
| Vitamin B1 (thiamine) | 0.16 mg | 15% |
| Vitamin B2 (riboflavin) | 0.21 mg | 19% |
| Vitamin B3 (niacin) | 1.6 mg | 11% |
| Vitamin B6 (pyridoxine) | 0.05 mg | 4% |
| Vitamin B9 (folate) | 42 mcg | 11% |
| Vitamin B12 (cobalamin) | 12 mcg | 500% |
| Choline | 65 mg | 15% |
| Calcium | 26 mg | 3% |
| Iron | 4 mg | 22% |
| Magnesium | 34 mg | 11% |
| Phosphorus | 197 mg | 28% |
| Potassium | 320 mg | 12% |
| Sodium | 286 mg | 14% |
| Zinc | 1.6 mg | 20% |
| Selenium | 44.8 mcg | 81% |
| Copper | 0.09 mg | 10% |
| Manganese | 3.4 mg | 189% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Mollusks, mussel, blue, raw”.