Mussels vs shrimp

Key differences

• Shrimp provides more protein per calorie: 19.2 g per 100 kcal, versus 13.8 g for mussels.
• Mussels have fewer calories: 86 kcal per 100 g, versus 119 for shrimp, so the same calories come with more grams of food.
• Neither provides any fiber.

Comparison per 100 g and per serving

In bold, the value more favorable to satiety when the gap is clear. Difference: Shrimp minus Mussels. Source: USDA FDC 174216 and 171971.

Per typical serving

With typical servings, 100 g (3.5 oz) of mussels have about 86 kcal and 11.9 g of protein, and 100 g (3.5 oz) of shrimp about 119 kcal and 22.8 g.

To get 20 g of protein you would need about 168 g of mussels (145 kcal) or about 88 g of shrimp (104 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Mussels and shrimp have the same estimated satiety score: 5 out of 5.

• 5/5Mussels: Calculation: 1 (base) + 1 (low energy density: 86 kcal/100 g) + 2 (protein: 13.8 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 80.6 g of water) = 5.
• 5/5Shrimp: Calculation: 1 (base) + 1 (low energy density: 119 kcal/100 g) + 2 (protein: 19.2 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 71.6 g of water) = 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Mussels

• If you want to eat more grams for the same calories: 86 kcal per 100 g.
• If you prefer a lighter typical serving: about 86 kcal in 100 g (3.5 oz).

Shrimp

• If you want more protein per calorie: 19.2 g per 100 kcal.
• If you want more protein in a typical serving: 22.8 g in 100 g (3.5 oz).

On a GLP-1 medication

Mussels. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Shrimp. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• Mussels: every nutrient, frequently asked questions, and similar foods.
• Shrimp: every nutrient, frequently asked questions, and similar foods.

Other comparisons

• Shrimp vs squid
• Clams vs mussels

See all comparisons