Mussel Nutrition Facts, Calories and Top 11 Health Benefits

Are Mussels Good for You?

Absolutely! Mussels are nutritional powerhouses packed into small, bivalve shells. These marine mollusks, particularly the commonly consumed blue mussel, offer a wealth of protein, vitamins, and essential minerals, all while being relatively low in calories and fat. They are a fantastic addition to a healthy, balanced diet, providing numerous science-backed benefits.

This article, with information current as of August 2025, will dive deep into the world of mussel nutrition. We’ll explore 11 exceptional health benefits of mussels, take a close look at mussel nutrition facts including calories, and also cover important topics such as potential mussels risks and side effects. Further, we’ll touch on mussels substitutes, popular mussel diets that incorporate these shellfish, practical mussel storage tips, 8 handy mussel home remedies (though the focus here is on mussels as food for health, not as a remedy itself), how mussels fit into weight management plans, and their role in relation to various health conditions.

Mussels are not just a tasty delicacy; they are a superfood from the sea, offering a unique combination of nutrients that can significantly contribute to your overall well-being.

11 Exceptional Health Benefits of Mussels

Mussels truly shine when it comes to their health-promoting properties. Each benefit listed below is supported by scientific research and nutritional data, highlighting why these shellfish deserve a regular spot on your menu. From supporting heart health to aiding in weight management, the advantages of incorporating mussels into your diet are impressive and wide-ranging.

1. Excellent Source of High-Quality Protein

Mussels are an outstanding source of high-quality protein, crucial for numerous bodily functions. This protein contains all the essential amino acids your body needs (Zelman, 2024; Patagonia Provisions). Protein is vital for building and repairing tissues, including muscles, and it plays a key role in boosting the immune system, strengthening bones, and aiding in injury healing.

A single three-ounce (approximately 85g) serving of steamed blue mussels provides 20 grams of protein, which is about 40% of the daily protein needed by an average person. Similarly, a 120-gram serving can offer 29 grams of protein. The protein in mussels is also noted for being easily digestible, ensuring your body can efficiently utilize these benefits (Zelman, 2024).

2. Rich in Iron for Anemia Prevention

If you’re looking to boost your iron intake, mussels are an excellent choice. They are a fantastic source of this essential mineral, which is crucial for preventing iron-deficiency anemia, a condition that can lead to fatigue and weakness.

Impressively, a three-ounce serving of mussels can provide about one-third of the daily value for iron. This is particularly important as many individuals, including about half of all pregnant women, do not get sufficient iron from their diet. Patagonia Provisions notes that a 120-gram can of mussels can contain 4 milligrams of iron. Mussels also contribute to anemia prevention through their high Vitamin B12 content, which is necessary for red blood cell production (Globalseafoods, 2024).

3. Boosts Heart Health with Omega-3s

Mussels are rich in marine omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are renowned for their heart-protective qualities. These healthy fats are essential for maintaining a regular heartbeat, helping to lower blood pressure, and ensuring blood vessels function optimally (Innes & Calder, 2020).

Incorporating mussels into your diet can therefore contribute significantly to cardiovascular health. A 120-gram can of mussels can provide up to 1100 mg of these beneficial omega-3 fatty acids. Even a recipe for mussels in garlic broth highlights that a serving can contain approximately 665 mg of omega-3s (Carboni et al., 2019).

4. Supports Weight Management

For those aiming to manage or lose weight, mussels are an excellent food choice. They offer a substantial nutritional punch without a high calorie count. Their high protein content also contributes to satiety, helping you feel fuller for longer, which can aid in weight management (Myers).

A 120-gram serving of mussels contains only about 103 calories, which is significantly lower than many other animal protein sources, such as a quarter-pound beef patty that has around 240 calories. A three-ounce (85g) serving of steamed blue mussels contains 146 calories according to WebMD (2024). To keep them low-calorie, it’s best to prepare mussels by steaming or in broths with minimal added fats (Zelman, 2024).

5. Packed with Vitamin B12

Vitamin B12 is a crucial nutrient for nerve function, DNA synthesis, and the formation of red blood cells, and mussels are an exceptional source. A deficiency in B12 can lead to fatigue, weakness, and neurological issues.

Mussels provide a remarkable amount of this vitamin. A 120-gram can of mussels can pack an astounding 23 micrograms of Vitamin B12, which is 980% of the recommended daily allowance. Even a small 15g mussel (one single mussel) provides 1.9 mcg of Vitamin B12, which is 81% of the Daily Value (USDA, 2018). The U.S. Department of Agriculture (2018) also lists cooked blue mussels as having 2.31 µg of Vitamin B-12 per 100g.

6. Provides Essential Minerals

Beyond iron and B12, mussels are a treasure trove of other essential minerals vital for overall health. They are a good source of selenium, zinc, phosphorus, calcium, manganese, and potassium.

For instance, selenium acts as a powerful antioxidant. A single 15g mussel can provide 8.5 mcg of selenium, which is 15% of the Daily Value (Myfooddata). Cooked blue mussels contain 16.2 µg of selenium per 100g (USDA, 2018). Zinc is crucial for immune function and wound healing, with a 15g mussel offering 0.3mg (3% DV). Mussels also supply phosphorus and calcium, important for bone health; 100g of cooked mussels contains 256mg of phosphorus and 103mg of calcium (Nutritionix, 2022).

7. Possesses Anti-Inflammatory Properties

The rich content of omega-3 fatty acids in mussels, such as EPA and DHA, endows them with significant anti-inflammatory properties (Zelman, 2024). Chronic inflammation is linked to a variety of health problems, so including anti-inflammatory foods like mussels in your diet can be beneficial.

Green-lipped mussels, in particular, have been studied for their anti-inflammatory compounds, including not only omega-3s but also other fatty acids and chondroitin sulfate, which may inhibit enzymes and proteins that produce inflammation and pain (Van De Walle, 2021). While these studies often focus on specific extracts, the omega-3s present in common blue mussels also contribute to reducing inflammation throughout the body.

8. Enhances Brain Function

The nutrients found in mussels, particularly omega-3 fatty acids and Vitamin B12, play a significant role in supporting and enhancing brain health and cognitive function. Omega-3s, especially DHA, are critical components of brain cell membranes and are essential for brain development and function throughout life (Myers).

Vitamin B12 is also vital for maintaining healthy nerve cells and cognitive processes. Adequate intake of these nutrients, readily available in mussels, can contribute to improved memory, concentration, and overall brain performance.

9. Strengthens Bones

Mussels contribute to bone health through their high-quality protein content and their supply of essential minerals like calcium and phosphorus. Protein is a key structural component of bones (Martiniakova et al., 2022).

Calcium is well-known for its role in bone density and strength, and phosphorus works alongside calcium in building strong bones and teeth. A 100g serving of cooked blue mussels provides 103mg of calcium and 256mg of phosphorus, making them a valuable addition to a bone-healthy diet (NIH, 2023).

10. Bolsters the Immune System

A robust immune system is your body’s first line of defense, and mussels provide several nutrients that help keep it strong. Their high protein content is essential for building antibodies and immune cells (Gombart et al., 2020).

Additionally, mussels are a good source of zinc, a mineral critical for immune cell development and communication. A 100g serving of cooked mussels contains 0.83mg of zinc (Rangasamy et al., 2024). They also provide Vitamin C and selenium, both of which have antioxidant properties and support immune function. For example, a 15g mussel offers 1.2mg of Vitamin C (1% DV) and 8.5 mcg of Selenium (15% DV) (Amiard et al., 1993).

11. Promotes Healthy Skin

The health of your skin can also benefit from including mussels in your diet. Protein is fundamental for skin repair and regeneration, helping to maintain its structure and elasticity.

Mussels also contain Vitamin A, which plays a role in skin health. A 100g serving of cooked blue mussels provides 35 µg of Vitamin A RAE (USDA, 2018). Combined with other nutrients like omega-3 fatty acids, which can help manage skin inflammation, mussels can contribute to a healthier, more vibrant complexion.

The numerous health benefits of mussels can be further illuminated by examining their impressive nutritional composition. Let’s delve into the specifics:

Mussel Nutrition Facts

Mussel nutrition table

Mussels are a nutritional powerhouse, offering a fantastic array of macronutrients and micronutrients in a relatively low-calorie package. The table below provides an overview of the key nutritional components for a standard 3-ounce (approximately 85g) serving of cooked blue mussels, as well as per 100 grams, to give a comprehensive understanding of what these shellfish offer. Daily Recommended Intake (DRI) percentages are based on a general 2,000-calorie diet.

How many calories are in mussels?

Mussels are considered a low-calorie food, especially given their high protein content. A standard 3-ounce (85g) serving of cooked blue mussels contains approximately 146 calories, which is about 7.3% of the Daily Recommended Intake for a 2000-calorie diet.

Per 100 grams, cooked mussels provide around 172 calories. This makes them an excellent choice for calorie-controlled diets. To burn off 146 calories, you might need to engage in activities like a brisk 30-35 minute walk, about 15 minutes of jogging, or around 20 minutes of cycling, depending on your weight and intensity of the exercise.

How much protein is in mussels?

Mussels are an exceptional source of high-quality, easily digestible protein. A 3-ounce (85g) serving packs a significant 20 grams of protein. This accounts for a substantial 40% of the general Daily Recommended Intake for protein.

When looking at a 100-gram portion of cooked mussels, you’ll get approximately 23.5 grams of protein. This high protein content is vital for muscle building and repair, immune function, and overall satiety, making mussels a very fulfilling food.

How many carbs are in mussels?

Mussels are relatively low in carbohydrates. A 3-ounce (85g) serving of cooked mussels contains about 6 grams of carbohydrates, contributing roughly 2.2% to the Daily Recommended Intake.

Per 100 grams, this translates to approximately 7.1 grams of carbohydrates. These carbohydrates are primarily in the form of glycogen, a storage form of glucose, which can provide a quick source of energy. Mussels contain 0 grams of fiber and 0 grams of sugar per serving.

How much fat is in mussels?

Mussels are a low-fat food, particularly low in unhealthy saturated fats. A 3-ounce (85g) serving of cooked mussels contains around 4 grams of total fat, which is about 5.1% of the Daily Recommended Intake. Per 100 grams, mussels have approximately 4.7 grams of total fat.

The fat present in mussels is largely composed of beneficial unsaturated fats, including omega-3 fatty acids. Here’s a more detailed look at the typical fat profile per 85g serving, primarily based on data scaled from NutritionData for 1 mussel (15g) for consistency in breakdown:

A 3-ounce serving of cooked mussels provides approximately 762 milligrams of beneficial omega-3 fatty acids.

Are mussels high in cholesterol?

Mussels do contain cholesterol, with a 3-ounce (85g) serving providing 47.6 milligrams. This amount represents about 15.9% of the daily recommended limit of 300mg. Per 100 grams, mussels contain approximately 56 mg of cholesterol.

While this might seem notable, it’s important to consider that dietary cholesterol has less of an impact on blood cholesterol levels for most people than saturated and trans fats do. Mussels are low in saturated fat. For most healthy individuals, the cholesterol in mussels is not a significant concern when consumed as part of a balanced diet. However, individuals with specific health conditions or those advised to strictly monitor cholesterol intake should consult their healthcare provider.

Minerals in mussels

Mussels are a veritable treasure trove of essential minerals, delivering impressive amounts of several key nutrients that support various bodily functions.

In summary, a single serving of mussels can provide more than the daily requirement for manganese and selenium, and significantly contribute to your iron, zinc, and phosphorus needs. They also contain other valuable minerals like potassium, magnesium, calcium, and copper in smaller, yet still beneficial, amounts.

Vitamins in mussels

Vitamins are crucial for energy, cell health, and overall vitality, and mussels are an excellent source of several B vitamins, particularly Vitamin B12.

The standout here is Vitamin B12, with mussels providing an extraordinary 850% of the recommended daily dose in just one serving. They are also a good source of riboflavin and contribute meaningfully to your intake of niacin, pantothenic acid, and folate. Additionally, mussels contain smaller amounts of Vitamin A and Vitamin C, which act as antioxidants.

Mussels Risks and Side Effects

While mussels are nutritious, there are potential risks and side effects to be aware of. Shellfish allergies are relatively common and can be severe, sometimes life-threatening. Symptoms can range from hives and digestive upset to anaphylaxis. Individuals with a known shellfish allergy should strictly avoid mussels and all other shellfish. It’s important to be vigilant about hidden shellfish ingredients, especially when dining out.

Shellfish poisoning is another concern, though less common with commercially harvested mussels. Eating mussels contaminated with biotoxins from harmful algal blooms (like those causing “red tides”) can lead to conditions such as Paralytic Shellfish Poisoning (PSP), which can cause gastrointestinal distress, muscle paralysis, and in severe cases, can be fatal. Always source mussels from reputable suppliers and pay attention to local health advisories regarding shellfish harvesting, especially if you harvest your own.

Raw or undercooked mussels pose a higher risk of foodborne illness from bacteria or viruses. Those with compromised immune systems, liver disease, cancer, diabetes, or digestive disorders should only consume mussels that have been thoroughly cooked. Cooking destroys most, but not all, potential contaminants.

Regarding heavy metals like mercury, mussels are generally low on the food chain and tend to accumulate less mercury than larger, predatory fish. Eating up to 12 ounces of mixed shellfish, including mussels, per week is generally considered safe for most adults. However, pregnant women and young children should follow specific guidelines for seafood consumption.

Microplastic contamination is an emerging concern for all seafood, mussels included, as they are filter feeders. While depuration (placing mussels in clean water to purge contaminants) can reduce some bacteria, viruses, and microplastics, the long-term health implications of microplastic ingestion are still being researched (Yaghubi et al., 2021). Commercially farmed mussels are often grown in monitored waters and undergo depuration processes to minimize these risks.

Debunking myths about mussels

Myth: Mussels are fattening and high in bad cholesterol.
Fact: Mussels are actually a lean source of protein, low in total fat (around 4 grams per 3-ounce serving) and particularly low in saturated fat. While they do contain cholesterol (about 47.6 mg per 3-ounce serving), dietary cholesterol has less impact on blood cholesterol levels for most people than saturated and trans fats. The type of fat mussels contain includes beneficial omega-3 fatty acids.

Myth: You can only safely eat mussels in months with the letter ‘R’ in their name.
Fact: This is an old adage that predates modern refrigeration and aquaculture safety standards. Historically, warmer months (those without an ‘R’ in English) were associated with a higher risk of harmful algal blooms and spoilage. Today, farmed mussels are available year-round and are typically grown in monitored waters and subject to stringent safety testing (Yaghubi et al., 2021). The key is to source mussels from reputable suppliers and heed any local advisories, regardless of the month.

Myth: All mussels that remain closed after cooking are bad and must be discarded.
Fact: While the traditional and most cautious advice (including in the provided recipe) is to discard any mussels that do not open after cooking, some culinary experts suggest this isn’t always necessary. A mussel that remains closed might simply have a particularly strong adductor muscle. If the mussel was fresh and alive before cooking (meaning its shell was tightly closed or closed when tapped), it might still be safe. However, for absolute safety and to follow common recommendations, it’s generally advised to discard unopened mussels.

Mussels Substitutes

If mussels aren’t available, or if you have an allergy or simply want to try something different, several substitutes can offer similar culinary roles or nutritional benefits. Here’s a comparison of some key nutrients for mussels and potential substitutes (values are approximate per 100g cooked):

Clams can be an excellent substitute, often used in similar dishes like chowders or steamed preparations.

• Tips: Ensure they are thoroughly cleaned to remove grit. Steam them just like mussels.
• Benefits over mussels: They can be meatier and are often a good source of iron, sometimes even higher than mussels. Their B12 content can also be exceptionally high.
• Drawbacks over mussels: Clams can have a slightly different, sometimes stronger, flavor, and their texture can be chewier. The risk of grit is also generally higher.

Scallops offer a more delicate and often sweeter flavor profile.

• Tips: Best when seared quickly to develop a crust while keeping the inside tender. Avoid overcooking.
• Benefits over mussels: Many find their sweet taste and tender-firm texture more appealing. They are generally lower in cholesterol than shrimp.
• Drawbacks over mussels: Scallops are typically much more expensive. They have a significantly different texture and don’t provide the same “broth-soaking” experience as mussels. Their iron and B12 content is lower.

Shrimp are a widely popular and versatile seafood option.

• Tips: Can be grilled, sautéed, added to pastas, or steamed. Purchase deveined for convenience.
• Benefits over mussels: Their distinct sweet flavor and firm texture are enjoyed by many. They cook very quickly.
• Drawbacks over mussels: Shrimp have a different texture and flavor profile. Some people are allergic to shrimp specifically, even if not to mussels (though shellfish allergies often overlap). Certain types can be higher in cholesterol, though they are low in saturated fat.

Tofu (Firm) is a great plant-based alternative, especially for those avoiding animal products.

• Tips: Press firm or extra-firm tofu to remove excess water, then marinate it to absorb the flavors of your desired broth or sauce. It can be pan-fried or added to stews.
• Benefits over mussels: Tofu is vegan, generally inexpensive, and low in fat. It’s a good source of plant-based protein and some minerals like calcium (if set with calcium sulfate).
• Drawbacks over mussels: It does not naturally contain Vitamin B12 or marine omega-3s (EPA/DHA) unless fortified. The texture and flavor are entirely different from mussels and won’t replicate the seafood experience.

Oyster Mushrooms can provide a surprisingly “meaty” texture, making them an interesting vegan substitute in some contexts.

• Tips: Sauté or roast them to bring out their savory flavor. They can be shredded to mimic the texture of some cooked meats or seafood.
• Benefits over mussels: Oyster mushrooms are vegan and offer a unique umami flavor. They are a good source of some B vitamins (not B12) and fiber.
• Drawbacks over mussels: Their nutritional profile is very different from mussels, being much lower in protein and lacking omega-3s and B12. They won’t provide a seafood taste.

Popular Mussel Diets

How to add mussels safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available mussel-friendly diet options:

1. Mediterranean Diet
2. Pescatarian Diet
3. Low-Carb/Keto-Friendly Diets
4. Seafood-Rich Diets (General)

While there isn’t a widely recognized diet that primarily focuses on consuming only mussels, these listed dietary patterns readily and beneficially incorporate them.

Here’s a comparison highlighting key differences, benefits, and drawbacks:

The Mediterranean Diet is renowned for its emphasis on whole, unprocessed foods. It features abundant fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats like olive oil, with moderate consumption of fish and poultry, including mussels. Its benefits are well-documented, promoting heart health and longevity through its rich nutrient profile and anti-inflammatory properties. A potential drawback can be the cost of fresh, high-quality ingredients and the need for consistent meal planning. Mussels fit perfectly due to their lean protein and omega-3 content.

A Pescatarian Diet follows vegetarian principles but includes fish and other seafood like mussels. This allows individuals to reap the benefits of plant-based eating while also getting high-quality protein and essential omega-3 fatty acids from marine sources. It generally has a lower environmental impact than diets heavy in red meat. Concerns can include the potential for mercury exposure with certain types of fish (though mussels are low-risk) and ethical considerations regarding fish consumption for some individuals.

Low-Carb/Keto-Friendly Diets focus on significantly reducing carbohydrate intake while increasing fat and maintaining moderate protein. Mussels are an excellent fit for these diets as they are very low in carbohydrates and provide quality protein and healthy fats. Such diets can be effective for weight loss and blood sugar management for some people. However, they can be restrictive, potentially leading to nutrient deficiencies if not carefully planned, and some individuals experience initial side effects like the “keto flu.”

A general Seafood-Rich Diet, which doesn’t adhere to a specific named dietary pattern but emphasizes regular seafood consumption, naturally incorporates mussels. This approach provides ample lean protein, vital omega-3 fatty acids, and numerous vitamins and minerals. The main considerations are ensuring seafood is sourced sustainably to avoid contributing to overfishing and being mindful of potential contaminants in certain larger, longer-lived fish species. Mussels, being farmed and low on the food chain, are generally a sustainable and low-contaminant choice.

How to Cook Mussels?

The way you cook mussels can affect their texture, flavor, and even their nutritional profile. Steaming is perhaps the most popular and nutrient-preserving method.

Steamed mussels are a classic and arguably one of the best ways to enjoy them. This method involves cooking mussels in a pot with a flavorful liquid—often white wine, garlic, herbs, and sometimes a touch of cream or tomato. Tips: Ensure the pot isn’t overcrowded so the mussels steam evenly. Cook just until the shells open, typically 5-8 minutes.

Discard any that remain tightly shut after cooking (though some chefs say this is an old wives’ tale, it’s a common safety precaution). Benefits: Steaming is quick, infuses the mussels with the broth’s flavor, and the cooking liquid becomes an incredibly delicious sauce perfect for dipping bread. This method generally preserves nutrients well because the cooking liquid, which captures any leached nutrients, is consumed.

While less common, other methods could be considered, though they might not be optimal for mussels. For instance, fried mussels, like other fried foods, would add significant calories and unhealthy fats, diminishing their health benefits. Nutrient loss, particularly of heat-sensitive vitamins, would also be higher. Baked or roasted mussels could work, perhaps topped with breadcrumbs and herbs, but care must be taken not to dry them out. The high, dry heat could lead to some nutrient loss. Grilled mussels can be delicious, getting a smoky flavor, but they can easily overcook and dry out; cooking them in a foil packet on the grill with some liquid can mitigate this.

Raw mussels are consumed in some cultures, but this carries a significantly higher risk of foodborne illness from bacteria, viruses, or toxins and is generally not recommended, especially for vulnerable populations. Nutrient retention would be maximal, but the safety risks outweigh this. Powdered mussels, often seen in supplements (like green-lipped mussel powder), are not a typical culinary preparation for whole mussels but are used for their concentrated anti-inflammatory compounds. The processing can affect nutrient levels and bioavailability.

Ultimately, steaming (or boiling in a flavorful broth) stands out as the most appropriate, delicious, and health-conscious way to cook mussels, ensuring they are safe to eat while retaining much of their nutritional value and creating a delectable meal.

Easy Mussel Recipes

These mussel recipe ideas can help you effortlessly increase your mussel intake without compromising on flavor or spending hours in the kitchen.

Breakfast ideas with mussels

Mussel and Spinach Omelette or Frittata can be a protein-packed start to your day. Use pre-cooked, shelled mussels and add them to your egg mixture along with sautéed spinach, garlic, and a sprinkle of cheese.
Savory Mussel Crepes could be an elegant brunch option. Fill thin crepes with a creamy mussel and herb mixture, perhaps with a light white wine sauce.

Lunch ideas with mussels

Mussel Salad Sandwich offers a twist on a classic. Use chopped, cooked mussels mixed with a light mayonnaise or Greek yogurt dressing, celery, and herbs, served on whole-grain bread or in a lettuce wrap.
Quick Mussel Linguine is a simple yet satisfying lunch. Toss cooked pasta with leftover mussel broth (or quickly steam a small batch), shelled mussels, cherry tomatoes, garlic, and fresh parsley.
Mussels in a light tomato broth served with a side of crusty bread make for a quick and flavorful midday meal, reminiscent of a classic appetizer.

Dinner ideas with mussels

Classic Steamed Mussels in Garlic White Wine Sauce is a go-to for a reason – it’s quick, easy, and incredibly flavorful. Serve with plenty of crusty bread to soak up the delicious broth.
Mussel Paella or Seafood Risotto incorporates mussels alongside other seafood, rice, saffron, and vegetables for a more substantial and aromatic dinner.
Thai Green or Red Curry Mussels provide an exotic twist, steaming mussels in a fragrant coconut curry broth with lime leaves, ginger, and chili.

Simple tips to add mussels to your diet

For busy individuals who don’t always have time to prepare elaborate meals, here are some straightforward tips to incorporate more mussels into your diet:

• Keep canned or pre-cooked, vacuum-sealed mussels on hand for a quick protein boost to salads, pastas, or even on crackers.
• Add shelled, cooked mussels to your favorite store-bought or homemade soups and chowders in the last few minutes of cooking.
• Toss cooked mussels into a simple stir-fry with plenty of vegetables and a light sauce.
• Use leftover broth from steamed mussels as a flavorful base for other seafood dishes or soups.
• Make a quick mussel appetizer by steaming a small batch and serving them with a squeeze of lemon and some fresh herbs.
• Top a simple green salad with grilled or pan-seared (shelled) mussels for added protein.
• Include mussels in a seafood skewer along with shrimp and vegetables for grilling.

Knowing how to cook delicious mussel dishes is only part of the equation; understanding proper mussel storage is crucial to ensure those meals are safe and last longer, whether you’re dealing with fresh or cooked mussels.

Mussel Storage Tips

Shelf life of mussels

• At room temperature: Live mussels should not be stored at room temperature for any significant length of time, as this can lead to rapid spoilage and bacterial growth. They should be refrigerated as soon as possible.
• In the refrigerator (Live): Fresh, live mussels, when stored correctly, can last for 2 to 4 days in the refrigerator. Some sources suggest they are best if used within 1 to 2 days for optimal flavor and texture.
• In the refrigerator (Cooked): Cooked mussels, when stored properly, can last for 1 to 4 days in the refrigerator. It is recommended to store cooked mussels for only one day after cooking.
• In the freezer (Live): Live mussels can be frozen and will last for up to 3 months.
• In the freezer (Cooked): Cooked mussels, especially when covered in their broth, can be frozen and will last for 3 to 4 months.

How to store mussels?

Proper storage of mussels is essential to maintain their freshness and safety. For live mussels, the goal is to keep them alive and breathing until you’re ready to cook them. This means providing a cool, moist environment without suffocating them. Never store live mussels in a sealed container or submerged in water, as this will kill them. They need to breathe.

For cooked mussels, the aim is to cool them quickly and store them in a way that prevents bacterial growth and maintains their texture and flavor. Freezing cooked mussels in their broth is an excellent way to preserve them for longer periods. Always ensure containers are airtight to prevent freezer burn and contamination.

How to refrigerate mussels?

To refrigerate live mussels correctly and keep them fresh, follow these steps:

1. Remove from original packaging: As soon as you get them home, take the mussels out of any plastic bag or sealed container they might have come in. Mesh bags are generally okay to keep them in.
2. Place in an open container: Put the mussels in a bowl, colander set over a bowl, or an open tray. This allows air to circulate.
3. Cover with a damp cloth: Drape a clean, damp cloth or paper towel over the mussels. This helps them retain moisture without suffocating them. You can also place a bag of ice on top of the mussels, under the damp cloth, to help keep them chilled.
4. Store on the bottom shelf: Place the container on the bottom shelf of your refrigerator, which is typically the coldest part, to maintain an optimal temperature between 32 to 40°F (0-4°C).
5. Drain excess liquid daily: Mussels will release some liquid. Pour this out daily to prevent the mussels from sitting in water.
6. Check daily: Inspect the mussels each day, discarding any with cracked shells or any that are open and do not close when tapped.

How to freeze mussels?

Freezing can be done for live and cooked mussels, significantly extending their usability.

For live mussels:

1. Clean and debeard: Right before freezing, rinse the mussels under cool water, scrubbing off any debris. Remove the “beard” (the stringy fibers) by pulling it firmly. Note that cleaning and debearding can kill the mussels, so this should be done immediately before freezing.
2. Bag and remove air: Place the cleaned mussels in a heavy-duty freezer-safe plastic bag or a freezer-friendly container. Squeeze out as much air as possible if using a bag.
3. Date and freeze: Mark the bag or container with the date and place it in the freezer. They can be stored for up to 3 months.

For cooked mussels:

1. Cool and remove meat: Let the cooked mussels cool down. Then, remove the mussel meat from the shells.
2. Place in a container: Add the mussel meat to a leak-proof, freezer-safe container or a heavy-duty freezer bag.
3. Cover with broth: Pour the cooled cooking broth over the mussel meat until it is completely covered. This helps preserve their flavor and texture.
4. Seal and freeze: Seal the container or bag tightly, label with the date, and store in the freezer. They will last for 3 to 4 months.

Signs of Spoilage in Mussels

It’s crucial to recognize the signs of spoilage to avoid eating mussels that could make you sick. Here are key indicators:

• Foul Odor: Fresh mussels should smell briny and like the ocean. If they have a strong, unpleasant, fishy, or ammonia-like smell, they are likely spoiled and should be discarded. Trust your nose; if they smell off, don’t eat them.
• Open Shells (Live Mussels): Live mussels should have tightly closed shells. If a mussel is open, give it a firm tap. If it doesn’t close within a few minutes, it is dead and should be thrown out .
• Cracked or Damaged Shells: Discard any mussels with broken or cracked shells, as this can indicate they are dead or damaged.
• Slimy Texture (Cooked Mussels): Cooked mussels that have gone bad may develop a slimy texture.
• Unopened Shells (After Cooking): While there’s some debate, the general safety advice is to discard any mussels that remain tightly shut after cooking, as they may have been dead before cooking or undercooked.

8 Handy Mussel Home Remedies

Are there any lesser-known tips to unlock the nutritious profile of mussels? The following mussels remedies can have a positive effect on overall well-being. (Note: The term “remedies” here refers to incorporating mussels into the diet for their nutritional benefits for general well-being, rather than specific medicinal cures. Always consult a healthcare professional for medical advice.)

1. Energy-Boosting Broth Sipper: Prepare a simple steamed mussel dish with garlic and herbs. Instead of just eating the mussels, strain the leftover broth and sip it warm. This broth is rich in minerals and a small amount of protein, which can be a gentle way to get some nutrients and hydration, potentially aiding in a feeling of revitalization. Store leftover broth in the fridge for a day or freeze for later use.
2. Omega-3 Rich Salad Topper: Use chilled, cooked mussel meat (removed from shells) as a protein-rich addition to leafy green salads. The omega-3s in mussels contribute to heart and brain health. Prepare by steaming mussels, cooling, and shelling. Store shelled, cooked mussels in the fridge for up to two days.
3. Iron-Infused Tomato Sauce: Incorporate chopped, cooked mussel meat into a homemade tomato sauce for pasta. Mussels are a good source of iron, which can help combat fatigue. The vitamin C in tomatoes can also enhance iron absorption. Sauce can be refrigerated for a few days or frozen.
4. B12 Brain Food Scramble: Add a few cooked, chopped mussels to your morning scrambled eggs. Vitamin B12 is crucial for nerve function and brain health, and mussels are exceptionally rich in it. Use immediately after preparing.
5. Post-Workout Protein Pick-Me-Up: Consume a small portion of steamed or canned mussels after a workout. The high-quality protein aids in muscle repair and recovery. Canned mussels are convenient for this and have a long shelf life until opened.
6. Mineral-Rich Seafood Stock Base: Freeze the flavorful broth leftover from steaming mussels. This stock can be used as a nutrient-dense base for other soups, stews, or risottos, adding minerals and a deep seafood flavor. Frozen broth can last for several months.
7. Light Mussel and Vegetable Skewers: Thread cooked, shelled mussels onto skewers with colorful vegetables like bell peppers and cherry tomatoes. Grill or broil lightly. This offers a light, nutrient-dense meal or appetizer. Best consumed immediately.
8. Immune-Supportive Garlic Mussel Infusion: Steam mussels with an extra amount of garlic, ginger, and turmeric in the broth. These ingredients have their own immune-supportive properties, and when combined with the zinc and selenium from mussels, they create a nourishing dish. Consume the mussels and broth warm.

Mussels and Weight Management

There are multiple health benefits and home remedies using mussels, but what is their role in weight management? This section will analyze mussels’ potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can mussels help with weight loss?

Yes, mussels can be a beneficial food for weight loss. They are low in calories and high in lean protein, a combination often recommended for weight management. Protein-rich foods can help you feel fuller for longer, potentially reducing overall calorie intake. A study published in the American Journal of Clinical Nutrition (although not specific to mussels, but on high-protein diets) suggests that increasing protein intake can lead to greater satiety and reduced calorie consumption, which supports weight loss (Weigle et al., 2005).

The omega-3 fatty acids in mussels may also play a role. Some research indicates that omega-3s might aid weight loss more than other protein sources by enhancing satiety (referencing a study where participants on a calorie-restricted diet who ate more omega-3s felt significantly fuller).

Mussels in low-calorie diets

Mussels are an excellent fit for low-calorie diets due to their nutrient density relative to their caloric content. A 3-ounce (85g) serving of steamed blue mussels contains only about 146 calories, yet it’s packed with protein, vitamins, and minerals. This means you get a lot of nutritional value for a small caloric “cost.” When prepared without high-calorie additions (like creamy sauces or excessive butter), mussels allow for satisfying portions while staying within a calorie deficit necessary for weight loss. Compared to a 3-ounce serving of beef steak, which can have around 250-300 calories and 14.5 grams of fat, mussels offer a much leaner alternative with only about 4 grams of fat.

Mussels and satiety

The high protein content of mussels is a key factor in their ability to promote satiety, which is the feeling of fullness and satisfaction after eating. Protein is generally considered the most satiating macronutrient (Yaghubi et al., 2021). A 2014 report by Dadun at the University of Navarra, noted that mussels have an excellent nutritional profile for helping with weight loss because protein has more satiating power than fat or carbohydrates. Consuming protein-rich foods like mussels can help curb hunger and reduce the likelihood of overeating or snacking between meals, thus supporting weight management efforts.

Mussels and metabolism

While mussels themselves aren’t a “metabolism-boosting” magic food, their nutritional components can support a healthy metabolism. Protein has a higher thermic effect of food (TEF) compared to fats and carbohydrates, meaning your body burns more calories digesting and processing protein.

Adequate intake of B vitamins, which mussels are rich in (especially B12), is crucial for energy metabolism – the process of converting food into usable energy. Iron, also found in significant amounts in mussels, is essential for oxygen transport and energy production; an iron deficiency can lead to fatigue and a sluggish metabolism. Therefore, by providing these key nutrients, mussels contribute to the overall efficiency of your metabolic processes.

Mussels for Health Conditions

While weight management is important, do mussels have an effect on more serious health conditions? Here’s what the scientific literature has to say:

Mussels and diabetes

While direct research on mussels and diabetes management is not as extensive as for other conditions, their nutritional profile suggests potential benefits. Mussels are a low-carbohydrate, high-protein food, which is generally favorable for blood sugar control. The high protein content can help slow down glucose absorption. Furthermore, omega-3 fatty acids, abundant in mussels, have been studied for their role in improving insulin sensitivity, although results vary, and more research is needed specifically linking mussel consumption to direct diabetes outcomes. A review by Delp et al. (2016) in Nutrients discusses the role of omega-3s in insulin resistance, a key factor in type 2 diabetes. Maintaining a healthy weight, which mussels can contribute to, is also crucial in managing diabetes.

Mussels and heart health

Mussels are strongly linked to heart health, primarily due to their rich content of omega-3 fatty acids (EPA and DHA). These fatty acids are known to reduce triglycerides, lower blood pressure, reduce blood clotting, and prevent irregular heartbeats (Yaghubi et al., 2021). A study published in the Journal of the American Heart Association by Mozaffarian and Rimm (2006) found that modest consumption of fish (including shellfish) providing about 250 mg/day of EPA and DHA was associated with a 36% lower risk of coronary death.

Yaghubi et al. (2021) highlight that consuming mussels (81–289 g/person/meal) three times a week was sufficient to meet the recommended intake of omega-3s and improve the omega-3 index, a marker of heart health, in as little as two weeks. Additionally, mussels contain phytosterols, compounds that can inhibit cholesterol absorption and may help lower serum cholesterol levels, further supporting cardiovascular health.

Mussels and digestive issues

Mussels themselves are generally easy to digest for most people due to their soft texture and protein structure. However, individuals with certain pre-existing digestive disorders, such as severe Irritable Bowel Syndrome (IBS) or those prone to foodborne illnesses, should exercise caution, particularly with raw or improperly handled mussels. The main concern regarding mussels and digestive issues often relates to potential contamination. If mussels are contaminated with bacteria (like Vibrio) or toxins from algal blooms, they can cause significant gastrointestinal distress, including diarrhea, vomiting, and abdominal pain. Therefore, proper sourcing and thorough cooking are paramount.

Mussels and inflammation

Mussels, particularly green-lipped mussels, are recognized for their potent anti-inflammatory properties. These effects are largely attributed to their rich concentration of omega-3 fatty acids (EPA and DHA) and other unique fatty acids, as well as compounds like chondroitin sulfate (Yaghubi et al., 2021). These components work by inhibiting enzymes and proteins that produce inflammation and pain in the body.

Studies have explored the use of green-lipped mussel extract for inflammatory conditions such as asthma and arthritis. For asthma, one study showed that 400 mg of green-lipped mussel extract daily for 3 weeks led to significant reductions in airway inflammation and asthma symptoms compared to a placebo (Mickleborough et al., 2006). While research on arthritis has yielded more mixed or limited results, the anti-inflammatory potential of mussels remains a key area of interest.

Mussels and cancer prevention

The link between mussel consumption and cancer prevention is not as directly established as with some other foods, and more research is needed. However, some components of mussels may contribute to a dietary pattern that reduces cancer risk. Omega-3 fatty acids have been investigated for their potential anti-cancer effects, including inhibiting cancer cell growth and reducing inflammation, which can be a driver for cancer development. A review by Gerber (2012) in the British Journal of Nutrition discusses the complex role of omega-3s in cancer prevention.

Additionally, mussels are a good source of selenium, an antioxidant mineral that plays a role in DNA repair and may help protect against certain cancers. The International Agency for Research on Cancer (IARC) does not classify shellfish as carcinogenic; however, limiting processed meat, which is classified as a carcinogen, and replacing it with healthier protein sources like mussels could indirectly contribute to cancer prevention as part of an overall healthy dietary pattern (Yaghubi et al., 2021).

The available scientific evidence suggests that mussels, particularly due to their omega-3 fatty acid content, offer notable benefits for heart health and show promise in modulating inflammation, which may be relevant for conditions like asthma. Their role in diabetes management is plausible due to their macronutrient profile, while their direct impact on digestive issues and cancer prevention requires more specific research, focusing more on overall dietary patterns rather than mussels in isolation.

Mussel Nutrition: A Final Word

Throughout this exploration, we’ve delved into the impressive nutritional profile of mussels, uncovering their 11 exceptional health benefits, examining detailed mussel nutrition facts, discussing potential mussels risks and side effects, and looking at mussels substitutes. We’ve also touched on popular mussel diets, essential mussel storage tips, some handy mussel home remedies for well-being, their role in mussels and weight management, and the potential impact of mussels for health conditions.

Here are a few standout facts from our journey:

• A single 3-ounce serving of mussels provides 20 grams of high-quality protein, about 40% of the average daily need.
• Mussels are an extraordinary source of Vitamin B12, with a 3-ounce serving supplying a staggering 850% of the recommended daily dose.
• They are packed with omega-3 fatty acids, with a 3-ounce serving containing around 762 milligrams, which is crucial for heart and brain health.
• Mussels are a low-calorie food, with a 3-ounce serving containing only about 146 calories.
• Farmed mussels have a remarkably low greenhouse gas emission rate (0.6 CO2e/kg edible product) compared to other animal proteins like beef (19.0–36.7 CO2e/kg).
• Green-lipped mussel extract has shown promise in studies for reducing airway inflammation in individuals with asthma.

This content was last updated in August 2025, reflecting current knowledge and research. Mussels are clearly more than just a tasty seafood option; they are a sustainable and nutrient-dense food that can significantly contribute to a healthy and balanced lifestyle.

Stay informed about the latest in nutrition and well-being. Follow Anai.ai for cutting-edge news, practical tips, and insightful articles to help you live your healthiest life!

Mussel Nutrition FAQs

What are mussels good for?

Mussels are incredibly nutritious, offering a powerhouse of benefits in a small package. They are an excellent source of high-quality protein (about 20 grams per 3-ounce serving), essential for muscle building and repair. Mussels are also packed with omega-3 fatty acids (around 700-1000mg per 3-ounce serving), which support heart and brain health, and are loaded with vital micronutrients like vitamin B12 (providing over 300% of the DV in a 3-ounce serving) and selenium.

Are mussels healthy?

Yes, mussels are exceptionally healthy and are considered a superfood by many nutrition experts. They offer a lean source of protein, beneficial fats, and a wide array of vitamins and minerals, all while being relatively low in calories – a 3-ounce serving of steamed mussels contains approximately 146 calories. Their rich nutrient profile contributes to heart health, brain function and can aid in preventing anemia due to their significant iron content.

Are mussels fattening?

No, mussels are not considered fattening; in fact, they are a great food choice for weight management. They are low in calories, with a 3-ounce serving containing only about 4 grams of fat, and the fat they do contain is primarily heart-healthy unsaturated fats, including omega-3s. Their high protein content also promotes satiety, helping you feel fuller for longer, which can prevent overeating.

Who should avoid mussels?

Individuals with a shellfish allergy should strictly avoid mussels, as reactions can be severe and even life-threatening. People with certain health conditions, such as liver disease, diabetes, cancer, or compromised immune systems, should only consume mussels that have been thoroughly cooked due to the risk of foodborne illness from raw or undercooked shellfish. Additionally, those who need to monitor their intake of specific minerals, like iodine, due to thyroid conditions, should consult their doctor, as mussels can be a significant source.

Can I eat mussels daily?

While mussels are very nutritious, eating them daily in large quantities might lead to an excessive intake of certain minerals or potential contaminants like heavy metals, although mussels are generally low in mercury. Most guidelines suggest consuming seafood, including shellfish, 2-3 times per week as part of a balanced diet. A typical serving is around 3-6 ounces (85-170 grams); consuming this amount a few times a week allows you to reap their benefits without significant risk for most healthy individuals.

Can dogs eat mussels?

Yes, dogs can eat mussels in moderation, and they can be a healthy addition to their diet. Mussels are a good source of protein, omega-3 fatty acids, and minerals like zinc, iron, and manganese for dogs. However, mussels should always be cooked thoroughly, served plain (without sauces or spices harmful to dogs), and removed from their shells, as shells can be a choking hazard or cause digestive obstruction. Green-lipped mussels, in particular, are often cited for their anti-inflammatory benefits for dogs with joint issues.

Can cats eat mussels?

Yes, cats can generally eat mussels in moderation as an occasional treat. Mussels are a good source of protein and omega-3 fatty acids, which can be beneficial for cats. However, they should always be cooked thoroughly, served plain without any harmful seasonings like garlic or onions, and removed from the shell to prevent choking or digestive issues. It’s best to offer only small amounts, as seafood is a common allergen for some cats and shouldn’t replace their balanced, specially formulated cat food.

How long do mussels last in the fridge?

Fresh, live mussels, when stored properly in an open container covered with a damp cloth, can last for 2 to 4 days in the refrigerator. Cooked mussels have a slightly shorter refrigerated lifespan; they should be consumed within 1 to 2 days, although some sources say they can last up to 4 days if stored correctly in an airtight container, preferably covered in their broth. Always check for signs of spoilage before consuming.

Can you freeze mussels?

Yes, you can freeze mussels, both live and cooked, although freezing live mussels in the shell is generally less recommended due to potential texture changes. Live mussels, after cleaning and debearding, can be frozen in a freezer-safe bag for up to 3 months. Cooked mussels, ideally removed from their shells and covered in their cooking broth in an airtight container, can be frozen for 3 to 4 months with better preservation of quality.

How to tell if mussels are bad?

You can tell if mussels are bad by checking a few key signs before and after cooking. Fresh, live mussels should have tightly closed shells, or they should close promptly when tapped; if they remain open, they are likely dead and should be discarded. They should also smell fresh like the ocean, not overly fishy or like ammonia. After cooking, most mussels should open; while an old wives’ tale says all unopened mussels are bad, it’s a common safety precaution to discard any that remain firmly shut.

How long are mussels good for?

The lifespan of mussels depends on their state and storage. Fresh, live mussels are good for 2 to 4 days in the refrigerator when stored correctly. Cooked mussels will last for 1 to 4 days in the fridge. If frozen, live mussels can be good for up to 3 months, while cooked mussels can last for 3 to 4 months in the freezer. Always prioritize freshness and check for spoilage signs.

How to keep mussels fresh?

To keep live mussels fresh, store them in the coldest part of your refrigerator (between 32-40°F or 0-4°C) as soon as possible after purchase. Remove them from any sealed plastic bags and place them in an open container, like a bowl or colander, and cover them with a clean, damp cloth or paper towel to maintain humidity without suffocating them. Do not store them in water, and be sure to drain any liquid that collects in the bottom of the container daily.