Meat, fish, and eggs
Mussels
Mussels provide 11.9 g of protein for 86 kcal per 100 g (3.5 oz), or 13.8 g of protein for every 100 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Low energy density: 86 kcal/100 g | +1 |
| Protein: 13.8 g/100 kcal | +2 |
| Fiber: 0.0 g/100 kcal | 0 |
| Solid food with 80.6 g of water | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 10 primary
- Data
- USDA FDC 174216
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 86 kcal per serving
- 86 kcal per 100 g (3.5 oz)
- Protein
- 11.9 g per serving
- 11.9 g per 100 g (3.5 oz)
- Carbohydrates
- 3.7 g per serving
- 3.7 g per 100 g (3.5 oz)
- of which sugars
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 2.2 g per serving
- 2.2 g per 100 g (3.5 oz)
- of which saturated
- 0.4 g per serving
- 0.4 g per 100 g (3.5 oz)
- Water
- 80.6 g per serving
- 80.6 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Mollusks, mussel, blue, raw (FDC ID 174216), accessed September 23, 2026.
A typical 100 g (3.5 oz) serving provides about 86 kcal, 11.9 g of protein, and 0 g of fiber.
What it is and how to eat it
Mussels are bivalve mollusks sold live in mesh bags, cooked and frozen, or canned, in escabeche (a vinegar marinade) or in brine; in Chile they are called choritos, and in Peru, choros. In Galicia they are farmed on bateas, floating rafts in the estuaries, and the protected designation of origin "Mejillón de Galicia" is reserved for fresh mussels of the species Mytilus galloprovincialis raised this way. This page uses USDA's raw, shelled blue mussel, a species of the same genus, with 86 kcal and 11.9 g of protein per 100 g.
A 100 g (3.5 oz) serving of raw mussel meat provides 11.9 g of protein, 86 kcal and 2.2 g of fat; because mussels lose water when cooked, 100 g of cooked mussels has 23.8 g of protein and 172 kcal according to USDA. The 2025 nutrition advisory on GLP-1 therapy lists seafood among the proteins to prioritize and suggests avoiding fatty foods in the first few days of treatment, so in those days steamed mussels with lemon usually sit better than mussels in oily or creamy sauces. If the smell of shellfish makes you queasy, try them cold, in a salad or in well-drained escabeche.
What the evidence says
According to USDA, 100 g of raw shelled mussel has 12 µg of vitamin B12, almost five times the EU reference value of 2.5 µg and far above the 0.75 µg per 100 g the EU requires for a "high vitamin B12" claim; that means mussels can carry the authorized claim "vitamin B12 contributes to normal red blood cell formation", which only requires the food to be at least a source of the vitamin (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). The Office of Dietary Supplements at the US National Institutes of Health puts the recommended amounts for adults at 2.4 to 2.8 µg a day and notes that B12 is naturally found only in foods of animal origin. With 3.95 mg of iron per 100 g raw, mussels are a "source of iron" (at least 2.1 mg) but fall short of the 4.2 mg required for "high iron"; once cooked, USDA gives them 6.72 mg, and the same office explains that seafood contains heme iron, which is absorbed better than nonheme iron, the only kind in plant foods. Spain's Ministry of Social Rights, Consumer Affairs and 2030 Agenda advises pregnant women to avoid raw mussels, clams and oysters.
Satiety
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.
What to keep in mind on a GLP-1 medication
Frequently asked questions about mussels
How much protein is in a 100 g (3.5 oz) serving of mussels?
100 g (3.5 oz) of mussels has 11.9 g of protein. A typical 100 g (3.5 oz) serving has about 11.9 g of protein. That is 13.8 g of protein per 100 kcal, which is why they carry our “High in protein” tag.
How many calories does a 100 g (3.5 oz) serving of mussels have?
100 g (3.5 oz) of mussels has 86 kcal. A typical 100 g (3.5 oz) serving has about 86 kcal. That is a low energy density.
Are mussels filling?
Yes, very filling for the calories they provide: our estimated satiety score is 5 out of 5. 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. It is an estimate based on its composition, not a measurement in people.
How do mussels sit with nausea from a GLP-1 medication?
Based on our tags, this is what matters about mussels on a GLP-1 medication. “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. These are general guidelines, not medical advice: everyone tolerates foods differently.
What counts as a normal serving of mussels?
We use 100 g (3.5 oz) as a typical serving. That amount provides about 86 kcal, 11.9 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Mollusks, mussel, blue, raw (FDC ID 174216).accessed .
- RegulatorMinistry of Agriculture, Fisheries and Food (Spain).Pliego de condiciones de la denominación de origen protegida «Mexillón de Galicia» o «Mejillón de Galicia» (product specification of the Mejillón de Galicia PDO; in Spanish).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Mollusks, mussel, blue, cooked, moist heat (FDC ID 174217).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- InstitutionNIH Office of Dietary Supplements.Vitamin B12: Fact Sheet for Health Professionals.accessed .
- InstitutionNIH Office of Dietary Supplements.Iron: Fact Sheet for Health Professionals.accessed .
- RegulatorMinistry of Social Rights, Consumer Affairs and 2030 Agenda (Spain).Alimentación segura durante el embarazo (Safe eating during pregnancy).accessed .