How Often is it Safe to Eat Mussels?

November 3, 2025 •

3 min read

While often hailed as a superfood, mussels can carry risks if not sourced and prepared properly. Knowing how often is it safe to eat mussels requires balancing their nutritional benefits against potential contaminants like heavy metals and bacteria. This guide offers clarity on safe consumption habits.

Quick Summary

Safe mussel consumption depends on frequency and sourcing to avoid contaminants and foodborne illness. Healthy adults can generally enjoy mussels several times weekly if thoroughly cooked, while vulnerable groups should be more cautious. Understanding portion sizes and quality is key to benefiting from their nutritional value.

Key Points

Frequency: Most healthy adults can safely eat mussels several times per week, in line with general seafood recommendations.
Sourcing: Choose farmed mussels from reputable, commercially-monitored sources to minimize exposure to heavy metals and contaminants.
Preparation: Always cook mussels thoroughly until the shells open completely. Discard any that remain closed.
At-Risk Groups: Pregnant women, breastfeeding mothers, and those with weakened immune systems should only eat cooked mussels and adhere to recommended seafood intake limits.
Contaminants: While mussels can accumulate heavy metals like mercury, commercial farmed mussels are generally low-risk. Their high selenium content helps protect against toxicity.
Warning Signs: Avoid consuming mussels if there are local advisories for harmful algal blooms (red tide) or if a mussel's shell is broken or open before cooking.

Nutritional Benefits of Mussels

Mussels are highly nutritious, offering a range of health benefits that make them a valuable addition to a balanced diet. They are particularly rich in omega-3 fatty acids, which are crucial for heart and brain health and can help reduce inflammatory conditions. A single serving provides more protein and iron per calorie than a comparable fillet of steak, making them an excellent protein source for muscle development. Additionally, mussels are packed with essential vitamins and minerals, including:

Vitamin B12: Supports the nervous system and red blood cell formation.
Zinc: Vital for a strong immune system.
Selenium: A powerful antioxidant that protects against cell damage.
Iodine: Essential for proper thyroid function.
Iron: Fights against iron-deficiency anemia.

Comparing Different Protein Sources


Feature	Mussels	Chicken Breast	Beef Steak	Tofu
Omega-3s	High	Low	Low	Moderate (if fortified)
Iron Content	High	Low	High	Moderate
Sourcing Impact	Sustainable	Variable	High	Sustainable
Contaminant Risk	Potential (varies)	Low	Low	Low
Protein/Calorie	High	High	Moderate	High
Environmental Footprint	Low	Moderate	High	Low
Cost per Serving	Often Lower	Variable	Often Higher	Low

The Risks and How to Mitigate Them

While nutritious, mussels carry specific risks that need careful management. As filter feeders, they can accumulate contaminants from their environment.

Heavy Metals

Mussels can accumulate heavy metals like cadmium and mercury, though typically at lower levels than larger fish. Consuming small portions from regulated sources is key. Most commercial mussels are farmed in monitored waters to minimize this risk.

Foodborne Illness

Contaminated mussels can cause food poisoning from bacteria, viruses, or toxins produced during harmful algal blooms, or “red tide”. This is why proper handling and cooking are critical. Symptoms can range from gastrointestinal distress to severe neurological issues.

Cooking is Essential: Always cook mussels thoroughly. Steaming, boiling, or baking until the shells open is the standard safety procedure. Discard any mussels that do not open during cooking.
Know Your Source: Purchase mussels from reputable suppliers. Commercially harvested shellfish are typically monitored for contaminants. If harvesting wild mussels, always check with local authorities for safety advisories, especially during warmer months.

Allergies

Shellfish allergies are common and can be life-threatening. Symptoms can range from mild hives and swelling to severe anaphylaxis. Anyone with a known shellfish allergy should avoid mussels completely.

Recommendations for Consumption Frequency

For most healthy adults, consuming mussels as part of a varied diet several times a week is generally safe and beneficial. The USDA recommends two servings of seafood per week, and mussels can be a excellent option. For context, a standard portion is typically around 4 ounces of meat or 500g in the shell.

However, frequency recommendations shift for certain groups:

Pregnant and Breastfeeding Women: It is crucial to be extra cautious. While cooked mussels are generally safe due to their low mercury content, the FDA recommends limiting total seafood intake to 8-12 ounces per week. Raw or undercooked shellfish must be avoided completely.
Individuals with Compromised Immune Systems: This group should also avoid raw shellfish and ensure all mussels are thoroughly cooked to minimize the risk of bacterial infection.

For the average consumer, a frequency of 2-3 times per week, with a portion size of 4-6 ounces of meat, is a sound approach. This provides the nutritional benefits of omega-3s and other minerals without excessive exposure to potential contaminants.

Conclusion: Sourcing and Preparation Are Key

To safely enjoy mussels, the primary factors are the source and preparation. Always opt for commercially farmed mussels from reliable sources, as they are tested and monitored. The low environmental impact of farmed mussels also makes them a sustainable choice. Thoroughly cooking them until the shells open is a simple but critical safety step. While heavy metals are a concern in some areas, the levels in farmed mussels are generally low and offset by their high selenium content. By following these guidelines on sourcing, preparation, and mindful frequency, you can enjoy the considerable health benefits of mussels with minimal risk.

An excellent resource for monitoring shellfish safety standards is the Interstate Shellfish Sanitation Conference website.

Frequently Asked Questions

No, mussels are generally considered a low-mercury seafood option, especially compared to larger, predatory fish like swordfish and tuna. Commercially farmed mussels are even less likely to have high levels of contaminants.

A typical serving size for mussels is about 4 ounces of meat, or roughly 500g of mussels in the shell. For most healthy individuals, a few servings per week is perfectly acceptable.

Yes, it is possible to get food poisoning from mussels that are contaminated with bacteria, viruses, or toxins, particularly if they are undercooked or sourced from polluted water. Always cook mussels thoroughly and buy from reputable suppliers.

Yes, cooked mussels are safe for pregnant women to eat, but it is crucial to ensure they are thoroughly cooked. The FDA recommends limiting total seafood intake to 8-12 ounces per week and avoiding all raw shellfish.

If a mussel's shell does not open after cooking, it should be discarded immediately. This indicates the mussel may have been dead before cooking and could harbor harmful bacteria.

Yes, canned mussels are safe to eat during pregnancy and for all consumers because they are pre-cooked and sealed under sanitary conditions during processing. This eliminates the risk of bacterial contamination.

Red tide is a harmful algal bloom where dinoflagellates produce toxins that accumulate in shellfish like mussels. Consuming mussels from these areas can cause severe illness, so it is important to check local advisories if harvesting wild shellfish.

Farm-raised mussels are often considered safer because they are grown in controlled, monitored environments to reduce exposure to pollutants and toxins. Wild mussels from unmonitored waters carry a higher risk of contamination.