How many calories do mussels have?

January 5, 2026 •

4 min read

A 3-ounce serving of steamed blue mussels contains approximately 146 calories, according to nutritional data, making them a relatively low-calorie seafood option rich in protein and other essential nutrients. The exact number of calories, however, can vary depending on the preparation method and any added ingredients.

Quick Summary

Mussels are a nutrient-dense, low-calorie seafood choice. Their calorie content is determined by cooking method and portion size. Steamed mussels offer around 146 calories per 3-ounce portion, but calories increase significantly with rich sauces.

Key Points

Low Calorie: Steamed mussels contain around 146 calories per 3-ounce serving.
High in Protein: A single serving provides over 20 grams of high-quality, complete protein.
Rich in Omega-3s: Mussels are an excellent source of heart-healthy omega-3 fatty acids.
Nutrient-Dense: They are a powerhouse of essential vitamins and minerals, including iron, B12, and selenium.
Cooking Matters: Preparation with high-fat sauces significantly increases the total calorie count.
Diet-Friendly: As a low-calorie, high-protein food, mussels can support weight management and muscle growth.

Mussels: A Low-Calorie Seafood Choice

For those monitoring their caloric intake, mussels can be an excellent addition to a healthy diet. The key to keeping them a light and nutritious meal lies in the preparation. While mussels are naturally low in calories and high in protein, the calorie count can increase dramatically when prepared with high-fat ingredients.

Calorie Breakdown by Preparation Method

Raw Mussels: Before cooking, raw mussels contain the lowest calorie count, with approximately 70 calories in a 3-ounce (85g) serving. However, eating raw mussels carries the same bacterial contamination risks as eating any other raw seafood and should be avoided unless you are certain of their freshness and source.
Steamed Mussels: A standard 3-ounce serving of steamed mussels typically contains around 146 calories. This method is one of the healthiest ways to enjoy them, as it relies on the mussels' natural juices and is often complemented by light liquids like white wine or broth.
Mussels with Rich Sauces: The calorie count rises with the addition of ingredients like butter, oil, and cream. For example, a pre-packaged serving of mussels in garlic butter sauce can contain around 130 calories per 140g serving, but restaurant portions can be much higher due to richer, heavier sauces. Adding extra oil and garlic to a simple preparation will also increase the total calories.

Nutritional Profile of Mussels Beyond Calories

Calories are only one part of the nutritional story. Mussels offer a wide range of health benefits thanks to their rich nutrient profile.

A Complete and Lean Protein Source

Mussels are considered a complete protein, meaning they contain all nine essential amino acids required for human health. A 3-ounce serving of steamed mussels offers an impressive 20 grams of protein, supporting muscle growth and repair. The protein content is comparable to, and in some cases, rivaled only by leaner red meat options with far fewer calories and saturated fats.

Rich in Omega-3 Fatty Acids

These shellfish are an excellent source of beneficial long-chain omega-3 fatty acids, such as EPA and DHA, which are known to improve brain function and reduce inflammatory conditions. Some studies have even shown that replacing red meat with mussels can significantly increase a person's omega-3 status.

Loaded with Vitamins and Minerals

Beyond protein and omega-3s, mussels are a powerhouse of essential micronutrients. They are an excellent source of vitamin B12, which is crucial for metabolism and red blood cell formation. They also provide significant amounts of iron, selenium, and zinc.

Comparison Table: Mussels vs. Other Protein Sources


Nutrient per 100g Cooked	Blue Mussels	Clams	Salmon	Lean Beef
Calories	146-172	Approx. 202	Approx. 260	Approx. 240
Protein	16-20g	Approx. 14g	29.2g	27g
Omega-3s (mg)	613.7	Lower than mussels	3058.8	Much lower
Iron (mg)	2.97	2.4	1.45	2.45
Vitamin B12 (µg)	20	Excellent Source	2.5	1

The Health Benefits of Mussels

Adding mussels to your diet provides numerous health advantages:

Heart Health: The high omega-3 content helps reduce the risk of heart disease.
Immune Support: The rich supply of zinc and selenium strengthens the immune system.
Increased Energy: High levels of iron and vitamin B12 are essential for red blood cell production, helping to combat fatigue.
Lean Muscle Support: As a complete protein source, mussels support muscle growth and repair, which is particularly beneficial for active individuals.

Tips for Enjoying Mussels in a Low-Calorie Way

To maximize the nutritional benefits and minimize added calories, consider these preparation tips:

Steaming in Broth: Use a light, flavorful liquid like white wine, chicken broth, or vegetable broth with a few cloves of garlic and fresh herbs.
Miso-Ginger Broth: A miso-ginger broth adds a savory, low-calorie Asian twist and boosts flavor without extra fat.
Use Herbs Liberally: Fresh parsley, cilantro, or chives can provide vibrant flavor and color with zero calories.
Pair with Vegetables: Sauté vegetables like tomatoes, kale, or onions and incorporate them into your mussel dish for added fiber and nutrients.
Serve with Whole Grains: Instead of heavy, creamy sauces, serve mussels with crusty whole-grain bread or brown rice to soak up the delicious, light broth.

Conclusion

In summary, mussels are a highly nutritious, low-calorie seafood that can be a valuable part of a balanced diet. A standard serving of steamed mussels offers a high dose of protein, omega-3 fatty acids, iron, and vitamin B12 for a minimal caloric cost. The number of calories primarily depends on the cooking method, so opting for simple preparations like steaming in broth or wine is the healthiest choice. By choosing the right recipes, you can enjoy this versatile shellfish while supporting your overall health and wellness.

For more detailed nutritional information on various food items, you can consult the USDA's FoodData Central database.(https://fdc.nal.usda.gov/)

Frequently Asked Questions

Yes, mussels are excellent for weight loss. They are low in calories and high in protein, which helps you feel full and satisfied, reducing the likelihood of overeating.

The calorie count of mussels increases significantly when cooked with high-fat ingredients like butter, oil, or cream. Simple preparations like steaming or boiling in a light broth keep the calories at their lowest.

No, mussels generally have fewer calories than clams. For example, some data indicates mussels have approximately 172 calories per 100 grams, whereas clams have around 202 calories per 100 grams.

Beyond their low-calorie profile, mussels are loaded with protein, omega-3 fatty acids, iron, vitamin B12, manganese, and zinc, making them a very nutrient-dense food.

Like any shellfish, mussels can pose a risk of bacterial contamination if not handled or cooked properly. It is crucial to only prepare and eat live, fresh mussels to minimize this risk.

While mussels contain cholesterol, they are also a healthy, low-fat source of protein and omega-3s. A balanced diet should consider total fat and saturated fat intake, where mussels perform favorably compared to many other protein sources.

The healthiest ways to cook mussels involve steaming or boiling them in a light, flavorful liquid. Using ingredients like white wine, broth, garlic, and fresh herbs keeps the dish low in calories and fat.