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Food · Finfish and Shellfish Products

Mussel nutrition facts

A typical portion of mussel (1 cup; 135 g, mussels) has 150 calories and 20g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 86 calories (mollusks, blue, raw) to 172 (mollusks, blue, cooked, moist heat).

Nutrition Facts

Serving size1 cup (135g)
Amount per serving
Calories150
% Daily Value*
Total Fat 4g5%
Saturated Fat 0.5g4%
Trans Fat not declared
Cholesterol 45mg16%
Sodium 490mg21%
Total Carbohydrate 6g2%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 20g41%
Vitamin D 0mcg0%
Calcium 40mg3%
Iron 6.8mg38%
Potassium 550mg12%

* 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 for Mussels, scaled to the portion. Check the USDA record.

Protein per 100 g
15.1g
more than 63% of 8,218 USDA reference foods
Calories per 100 g
109
more than 30% of reference foods
Sodium per 100 g
362mg
more than 76% of reference foods

1 cup weighs 135 g in USDA's record for Mussels (FDC 2706350); across 2 records of mussel USDA weighs it at 135 to 150 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 18% carbohydrate, 24% fat and 58% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B1217 µg in 1 cup (135 g), 726% of the Daily Value
  • Selenium77 µg in 1 cup (135 g), 139% of the Daily Value
  • Phosphorus336 mg in 1 cup (135 g), 27% of the Daily Value
  • Riboflavin0.3 mg in 1 cup (135 g), 26% of the Daily Value
  • Zinc2.7 mg in 1 cup (135 g), 25% of the Daily Value
  • Choline111 mg in 1 cup (135 g), 20% of the Daily Value
  • Thiamin0.2 mg in 1 cup (135 g), 19% of the Daily Value
  • Copper0.2 mg in 1 cup (135 g), 18% of the Daily Value
  • Niacin2.6 mg in 1 cup (135 g), 16% of the Daily Value
  • Magnesium58 mg in 1 cup (135 g), 14% of the Daily Value
  • Folate54 µg DFE in 1 cup (135 g), 14% of the Daily Value
  • Vitamin C11 mg in 1 cup (135 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 2706350), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of mussel USDA describes

Mollusks, blue, cooked, moist heat has the most calories per 100 g (172); the fewest: Mollusks, blue, raw (86)

Calories per 100 g by USDA description of musselMussels109Mollusks, blue, cooked, moist heat172Mollusks, blue, raw86Calories per 100 g by USDA description of musselMussels109Mollusks, blue, cooked, moist heat172Mollusks, blue, raw86Calories per 100 g by USDA description of musselMussels109Mollusks, blue, cooked, moist heat172Mollusks, blue, raw86Calories per 100 g by USDA description of musselMussels109Mollusks, blue, cooked, moist heat172Mollusks, blue, raw86Calories per 100 g by USDA description of musselMussels109Mollusks, blue, cooked, moist heat172Mollusks, blue, raw86Calories per 100 g by USDA description of musselMussels109Mollusks, blue, cooked, moist heat172Mollusks, blue, raw86Calories per 100 g by USDA description of musselMussels109Mollusks, blue, cooked, moist heat172Mollusks, blue, raw86Calories per 100 g by USDA description of musselMussels109Mollusks, blue, cooked, moist heat172Mollusks, blue, raw86Calories per 100 g by USDA description of musselMussels109Mollusks, blue, cooked, moist heat172Mollusks, blue, raw86
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 3 USDA descriptions of mussel, per 100 g
USDA descriptionCaloriesProteinFatSodium
Mussels10915.1 g2.8 g362 mg
Mollusks, mussel, blue, cooked, moist heat17223.8 g4.5 g369 mg
Mollusks, mussel, blue, raw8611.9 g2.2 g286 mg

Every nutrient in this record (65)

The portion is 1 cup (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein20.3 g15.1 g41%
Total lipid (fat)3.83 g2.84 g5%
Carbohydrate, by difference6.30 g4.67 g2%
Energy147 kcal109 kcal
Alcohol, ethyl0 g0 g
Water102 g75.4 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol47.3 mg35.0 mg16%
Fatty acids, total saturated0.73 g0.54 g4%
Fatty acids, total monounsaturated0.87 g0.64 g
Fatty acids, total polyunsaturated1.04 g0.77 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca44.5 mg33.0 mg3%
Iron, Fe6.75 mg5.00 mg38%
Magnesium, Mg58.0 mg43.0 mg14%
Phosphorus, P336 mg249 mg27%
Potassium, K547 mg405 mg12%
Sodium, Na489 mg362 mg21%
Zinc, Zn2.73 mg2.02 mg25%
Copper, Cu0.16 mg0.12 mg18%
Selenium, Se76.5 µg56.7 µg139%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol78.3 µg58.0 µg
Vitamin A, RAE78.3 µg58.0 µg9%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.94 mg0.70 mg6%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid10.9 mg8.10 mg12%
Thiamin0.23 mg0.17 mg19%
Riboflavin0.34 mg0.25 mg26%
Niacin2.60 mg1.92 mg16%
Vitamin B-60.077 mg0.057 mg5%
Folate, total54.0 µg40.0 µg
Vitamin B-1217.4 µg12.9 µg726%
Choline, total111 mg82.3 mg20%
Vitamin K (phylloquinone)0.14 µg0.10 µg0%
Folic acid0 µg0 µg
Folate, food54.0 µg40.0 µg
Folate, DFE54.0 µg40.0 µg14%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00.10 g0.075 g
SFA 16:00.50 g0.37 g
SFA 18:00.12 g0.086 g
MUFA 18:10.35 g0.26 g
PUFA 18:20.031 g0.023 g
PUFA 18:30.034 g0.025 g
PUFA 20:40.12 g0.089 g
PUFA 22:6 n-3 (DHA)0.43 g0.32 g
MUFA 16:10.24 g0.17 g
PUFA 18:40.059 g0.044 g
MUFA 20:10.24 g0.17 g
PUFA 20:5 n-3 (EPA)0.32 g0.24 g
MUFA 22:10.045 g0.033 g
PUFA 22:5 n-3 (DPA)0.038 g0.028 g

Source: USDA FoodData Central, FDC 2706350: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in mussel?

150 in 1 cup (135 g) of mussels; 86 to 172 per 100 g across USDA's descriptions.

How much protein is in mussel?

20g in 1 cup; 15.1 g per 100 g.

How much sodium is in mussel?

490mg in 1 cup; 362 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov