USDA reference food · Finfish and Shellfish Products
Mollusks, mussel, blue, cooked, moist heat
3 oz of mollusks, mussel, blue, cooked, moist heat (85 g) has 150 calories, 20g of protein, 4g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 174217). It is one of 3 USDA descriptions of mussel.
FoodData Central 174217, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 23.8g
- more than 84% of 8,218 USDA reference foods
- Calories per 100 g
- 172
- more than 48% of reference foods
- Fiber per 100 g
- 0g
- more than 0% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 174217); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin B1220 µg in 3 oz (85 g), 850% of the Daily Value
- Manganese5.8 mg in 3 oz (85 g), 251% of the Daily Value
- Selenium76 µg in 3 oz (85 g), 138% of the Daily Value
- Riboflavin0.4 mg in 3 oz (85 g), 27% of the Daily Value
- Thiamin0.3 mg in 3 oz (85 g), 21% of the Daily Value
- Zinc2.3 mg in 3 oz (85 g), 21% of the Daily Value
- Phosphorus242 mg in 3 oz (85 g), 19% of the Daily Value
- Folate65 µg DFE in 3 oz (85 g), 16% of the Daily Value
- Niacin2.5 mg in 3 oz (85 g), 16% of the Daily Value
- Copper0.1 mg in 3 oz (85 g), 14% of the Daily Value
- Vitamin C12 mg in 3 oz (85 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 174217), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 18% carbohydrate, 24% fat and 58% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 172 | 48% |
| Protein | 23.8 g | 84% |
| Total fat | 4.48 g | 48% |
| Carbohydrate | 7.39 g | 49% |
| Fiber | 0 g | 0% |
| Sodium | 369 mg | 77% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (66)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 20.2 g | 23.8 g | 40% |
| Total lipid (fat) | 3.81 g | 4.48 g | 5% |
| Carbohydrate, by difference | 6.28 g | 7.39 g | 2% |
| Ash | 2.70 g | 3.18 g | |
| Energy | 146 kcal | 172 kcal | |
| Water | 52.0 g | 61.1 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 47.6 mg | 56.0 mg | 16% |
| Fatty acids, total saturated | 0.72 g | 0.85 g | 4% |
| Fatty acids, total monounsaturated | 0.86 g | 1.01 g | |
| Fatty acids, total polyunsaturated | 1.03 g | 1.21 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 28.1 mg | 33.0 mg | 2% |
| Iron, Fe | 5.71 mg | 6.72 mg | 32% |
| Magnesium, Mg | 31.4 mg | 37.0 mg | 7% |
| Phosphorus, P | 242 mg | 285 mg | 19% |
| Potassium, K | 228 mg | 268 mg | 5% |
| Sodium, Na | 314 mg | 369 mg | 14% |
| Zinc, Zn | 2.27 mg | 2.67 mg | 21% |
| Copper, Cu | 0.13 mg | 0.15 mg | 14% |
| Manganese, Mn | 5.78 mg | 6.80 mg | 251% |
| Selenium, Se | 76.2 µg | 89.6 µg | 138% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 77.3 µg | 91.0 µg | |
| Vitamin A, RAE | 77.3 µg | 91.0 µg | 9% |
| Vitamin C, total ascorbic acid | 11.6 mg | 13.6 mg | 13% |
| Thiamin | 0.26 mg | 0.30 mg | 21% |
| Riboflavin | 0.36 mg | 0.42 mg | 27% |
| Niacin | 2.55 mg | 3.00 mg | 16% |
| Pantothenic acid | 0.81 mg | 0.95 mg | |
| Vitamin B-6 | 0.085 mg | 0.10 mg | 5% |
| Folate, total | 64.6 µg | 76.0 µg | |
| Vitamin B-12 | 20.4 µg | 24.0 µg | 850% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 64.6 µg | 76.0 µg | |
| Folate, DFE | 64.6 µg | 76.0 µg | 16% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.23 g | 0.27 g | |
| Threonine | 0.87 g | 1.02 g | |
| Isoleucine | 0.88 g | 1.04 g | |
| Leucine | 1.42 g | 1.68 g | |
| Lysine | 1.51 g | 1.78 g | |
| Methionine | 0.46 g | 0.54 g | |
| Cystine | 0.27 g | 0.31 g | |
| Phenylalanine | 0.73 g | 0.85 g | |
| Tyrosine | 0.65 g | 0.76 g | |
| Valine | 0.88 g | 1.04 g | |
| Arginine | 1.48 g | 1.74 g | |
| Histidine | 0.39 g | 0.46 g | |
| Alanine | 1.22 g | 1.44 g | |
| Aspartic acid | 1.95 g | 2.30 g | |
| Glutamic acid | 2.75 g | 3.24 g | |
| Glycine | 1.27 g | 1.49 g | |
| Proline | 0.83 g | 0.97 g | |
| Serine | 0.91 g | 1.07 g |
Fatty acids (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.10 g | 0.12 g | |
| SFA 16:0 | 0.50 g | 0.59 g | |
| SFA 18:0 | 0.12 g | 0.14 g | |
| MUFA 18:1 | 0.35 g | 0.41 g | |
| PUFA 18:2 | 0.031 g | 0.036 g | |
| PUFA 18:3 | 0.034 g | 0.040 g | |
| PUFA 20:4 | 0.12 g | 0.14 g | |
| PUFA 22:6 n-3 (DHA) | 0.43 g | 0.51 g | |
| MUFA 16:1 | 0.23 g | 0.28 g | |
| PUFA 18:4 | 0.060 g | 0.070 g | |
| MUFA 20:1 | 0.23 g | 0.28 g | |
| PUFA 20:5 n-3 (EPA) | 0.23 g | 0.28 g | |
| MUFA 22:1 | 0.044 g | 0.052 g | |
| PUFA 22:5 n-3 (DPA) | 0.037 g | 0.044 g |
Source: USDA FoodData Central, FDC 174217: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat mussel
USDA lists 3 preparations of mussel. The mussel page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in finfish and shellfish productscalories, protein, fat and carbohydrate side by side
- Foods high in proteinthis food has more protein per 100 g than 84% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov