Table of Contents
Complete nutritional table: 100g of cooked mussel
| Nutrient | Amount per 100g | % Recommended Daily Value |
|---|---|---|
| Calories | 172 kcal | ~8% |
| Protein | 23.8 g | 48% |
| Total Fat | 4.5 g | 6% |
| — Omega-3 (EPA+DHA) | 0.9 g | Excellent |
| Carbohydrates | 7.4 g | 3% |
| Iron | 6.7 mg | 37% |
| Vitamin B12 | 24 µg | 1,000% |
| Zinc | 2.7 mg | 25% |
| Selenium | 89.6 µg | 163% |
| Manganese | 6.8 mg | 295% |
| Phosphorus | 285 mg | 41% |
| Vitamin C | 13.6 mg | 15% |
| Sodium | 369 mg | 16% |
| Cholesterol | 56 mg | 19% |
Sources: USDA FoodData Central, BEDCA (Spanish Food Composition Database).
Read that table carefully. 100g of cooked mussels give you 1,000% of the daily B12, 37% of iron, 163% of selenium, and almost 1 gram of omega-3. All that for about 170 calories. Find a supplement that does that for €2-4/kg.
Iron and vitamin B12: why mussels are superior
Iron: Mussels contain 6.7 mg of iron per 100g of cooked meat. To put it in context: red beef has 2.6 mg/100g and spinach has 2.7 mg/100g. Moreover, the iron in mussels is heme iron — 15-35% of it is absorbed compared to 2-20% of non-heme iron from vegetables.
If you are prone to iron deficiency anemia (which affects 20% of women of childbearing age in Spain according to SEHH), mussels are one of the most efficient sources of bioavailable iron available.
Vitamin B12: With 24 µg per 100g, mussels are one of the most concentrated sources of B12 in the animal kingdom. The daily requirement is 2.4 µg — a serving of mussels covers 10 times the daily need. B12 is essential for red blood cell formation, neurological function, and DNA synthesis. Its deficiency (common in people over 50 and in vegan diets without supplementation) causes megaloblastic anemia and neurological damage.
Clinical data: A study from the Journal of Trace Elements in Medicine and Biology found that regular consumption of mussels (200g/week) improved iron and B12 markers in women with mild anemia after 8 weeks. It's not magic — it's biochemistry.
Omega-3: how much a mussel really provides
Mussels provide about 0.9g of combined EPA+DHA per 100g of cooked meat. To contextualize:
- The AHA (American Heart Association) recommends 0.25-0.5g of EPA+DHA daily for general cardiovascular health.
- For people with heart disease, the recommended dose goes up to 1g/day.
- A standard fish oil capsule contains 0.3g of EPA+DHA.
In other words: 100g of mussels (about 15-20 pieces) give you the equivalent of 3 fish oil capsules. And with better absorption, because the omega-3 in mussels comes in phospholipid form, which is absorbed 50% better than the triglycerides in capsules (according to a study published in Lipids in Health and Disease, 2014).
Mussels are not the food with the most omega-3 (wild salmon has 2.2g/100g, sardines 1.5g/100g), but considering their price, they are probably the most cost-effective source of quality omega-3.
Mussels vs other seafood: who wins in what
| Nutrient | Mussel | Clam | Cockle | Shrimp | Oyster |
|---|---|---|---|---|---|
| Calories/100g | 172 | 148 | 79 | 99 | 81 |
| Protein (g) | 23.8 | 25.6 | 13.5 | 20.9 | 9.5 |
| Iron (mg) | 6.7 | 14.0 | 28.0 | 2.4 | 7.2 |
| B12 (µg) | 24.0 | 98.9 | 24.0 | 1.1 | 16.0 |
| Omega-3 (g) | 0.9 | 0.4 | 0.3 | 0.5 | 0.7 |
| Zinc (mg) | 2.7 | 2.5 | 2.0 | 1.6 | 78.6 |
| Selenium (µg) | 89.6 | 64.2 | 55.0 | 38.0 | 77.0 |
| Fresh Price (€/kg) | 2-4 | 15-30 | 15-25 | 12-25 | 8-20 |
Table Conclusion: Mussels win in omega-3, selenium, and value for money. Cockles are unbeatable in iron (28 mg/100g — an incredible figure). Oysters dominate in zinc. Clams have the highest B12. But none come close to the price of mussels: €2-4/kg fresh is a nutritional bargain.
Canned mussels retain most of their nutritional properties and are available all year round. Discover our selection of canned mussels — in escabeche, in scallop sauce, or natural.
Contraindications: when to be cautious
Mussels are not a problematic food for most of the population, but there are exceptions:
Shellfish allergy: If you are allergic to crustaceans, you are not necessarily allergic to mollusks (they are different proteins). But if you have a confirmed allergy to bivalve mollusks, mussels are ruled out. Tropomyosin is the main allergenic protein.
Uric acid and gout: Mussels contain purines (100-150 mg per 100g). In people with hyperuricemia or gout, purines are converted into uric acid and can trigger attacks. It's not that you can never eat them, but limit them to 1-2 times a week and avoid them during acute episodes.
Pregnancy: Mussels are safe during pregnancy as long as they are well cooked (>90 °C, 3-5 minutes). The risk is toxoplasmosis and listeria, which are eliminated by thorough cooking. The iron and B12 content of mussels is especially beneficial during gestation.
Contaminants: Mussels are filter feeders — they filter 50-80 liters of water a day. This means they accumulate whatever is in the water: heavy metals, microplastics, algal toxins. Mussels from controlled aquaculture (the vast majority on the market) undergo rigorous sanitary controls. Those harvested in uncontrolled areas can be a risk.
How many mussels to eat per week
There is no strict limit for healthy adults. The AESAN and EFSA guidelines include mussels within the recommended 3-4 servings of fish/seafood per week.
A reasonable serving of mussels is 250-400g of mussels in the shell (equivalent to 100-160g of meat). This provides:
- 24-38g of protein
- 0.9-1.4g of omega-3
- 6.7-10.7mg of iron
- 24-38µg of B12
Two weekly servings of mussels, combined with other fish sources, more than adequately cover the omega-3, heme iron, and B12 needs of a healthy adult.
Fresh vs canned: what you lose and what you gain
Canned mussels are a different product from fresh mussels, but not necessarily inferior:
| Parameter | Cooked Fresh Mussels | Canned Mussels (escabeche) |
|---|---|---|
| Protein | 23.8 g/100 g | 18-22 g/100 g |
| Omega-3 | 0.9 g | 0.6-0.8 g |
| Iron | 6.7 mg | 5-7 mg |
| B12 | 24 µg | 18-22 µg |
| Sodium | 369 mg | 500-800 mg |
| Calories | 172 kcal | 180-220 kcal |
| Shelf life | 2-3 days in fridge | 3-5 years unopened |
| Flavor | Intense, fresh sea flavor | Escabeche, more complex |
Canning retains 80-90% of the nutrients. It loses some water-soluble vitamins (C, some B vitamins) during the sterilization process, and gains sodium (from the brine and escabeche). But it gains in practicality: no cooking required, doesn't expire, and is always available in the pantry.
Mussels in escabeche for a quick tapa, natural for a rice dish, or in scallop sauce for something different. All in our gourmet preserves collection.
Keep exploring
Canned sardines: properties · Salmon: complete nutritional value · Canned mussels · Cockles
Frequently asked questions
Do mussels have a lot of cholesterol?
56 mg of cholesterol per 100g — less than an egg (186 mg) and less than shrimp (189 mg). Furthermore, current studies show that dietary cholesterol has less impact on blood cholesterol than previously thought. Mussels are not a cardiovascular problem — on the contrary, their omega-3s are cardioprotective.
Do mussels make you fat?
172 kcal per 100g of meat with 24g of protein is a very favorable profile for weight control. They are more caloric than other seafood because they have more glycogen (7.4g of carbohydrates), but they are still a lean and satiating food.
Are canned mussels as nutritious as fresh ones?
They retain 80-90% of their nutrients (iron, B12, omega-3, zinc). They lose some vitamin C and gain sodium from the escabeche or brine. For practical purposes, the nutritional difference is marginal.
Can I eat mussels if I have high uric acid?
In moderation. Mussels contain purines (100-150 mg/100g) that are metabolized into uric acid. Limit to 1-2 servings per week and avoid during gout attacks. Consult your doctor if you have diagnosed hyperuricemia.
Are mussels safe during pregnancy?
Yes, always cooked thoroughly (>90 °C). They are especially beneficial due to their high iron and B12 content, critical nutrients during pregnancy. Avoid raw or undercooked mussels due to the risk of listeria.
Why are mussels so cheap compared to other seafood?
Due to the efficiency of their cultivation. Mussels are farmed in rafts (Galicia) or longlines and do not need feeding — they filter plankton from the water. The production cost is very low. In addition, Spanish production exceeds 250,000 tons annually, keeping prices accessible.
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