What Nutrients Are Mussels High In? Exploring the Nutritional Powerhouse

December 17, 2025 •

3 min read

Just a 3-ounce serving of steamed mussels can provide over 850% of the recommended daily intake for vitamin B12, making them an incredible nutritional powerhouse. These small, versatile shellfish are not only a culinary delicacy but also an impressive source of essential vitamins, minerals, and healthy fats for overall health.

Quick Summary

Mussels are exceptionally high in vitamin B12, iron, and omega-3 fatty acids, along with significant amounts of protein, selenium, zinc, and other minerals vital for health.

Key Points

Vitamin B12: A single serving of mussels provides several times the recommended daily intake, crucial for nerve function and red blood cell production.
High-Quality Protein: Mussels are a fantastic source of easily digestible, lean protein, with all the essential amino acids for muscle building and repair.
Rich in Omega-3 Fatty Acids: They contain significant levels of EPA and DHA, which support heart health, brain function, and reduce inflammation.
Excellent Iron Source: With high levels of heme iron, mussels are very effective at preventing iron deficiency and combating fatigue.
Packed with Essential Minerals: Mussels are a great source of selenium, zinc, and manganese, which are vital for immune support and antioxidant defense.
Low in Fat: Compared to red meat, mussels are much lower in total fat and saturated fat while providing a comparable amount of protein.
Eco-Friendly Protein Source: Mussels are known for being a sustainable and environmentally friendly protein source, especially when farmed.

The Impressive Nutritional Profile of Mussels

Often overlooked in favor of more common seafood, mussels are a nutritional heavyweight, offering a wide array of vitamins and minerals. Their low-fat, high-protein content, combined with healthy omega-3 fatty acids, makes them an excellent addition to a balanced diet. Below is a detailed look at the primary nutrients that make mussels a superfood.

Vitamin B12: Essential for Vitality

Perhaps the most remarkable nutrient in mussels is vitamin B12 (cobalamin). A single serving can provide a staggering amount, far exceeding the daily recommended value. This water-soluble vitamin is crucial for several key bodily functions, including:

Red Blood Cell Production: It is vital for producing red blood cells, which carry oxygen throughout the body. A deficiency can lead to anemia, causing fatigue and weakness.
Nervous System Health: Vitamin B12 plays a significant role in maintaining the health of nerve cells and supporting brain function.
DNA Synthesis: It acts as a cofactor for enzymes involved in DNA synthesis and energy metabolism.

Iron: A Critical Mineral

Mussels are a phenomenal source of iron, a mineral essential for transporting oxygen and preventing anemia. The type of iron found in mussels is heme iron, which is more easily absorbed by the body than the non-heme iron found in plant-based sources. A serving provides a significant portion of the daily value, making it a particularly beneficial food for individuals at risk of iron deficiency, such as many women.

Omega-3 Fatty Acids: Heart and Brain Health

These shellfish are also rich in marine-derived omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are critical for numerous aspects of health, including:

Cardiovascular Health: Omega-3s can help regulate heart rhythm, lower blood pressure, and improve overall blood vessel function.
Brain Function: They support cognitive health and are important for the development and maintenance of neurological tissue.
Reduced Inflammation: These fats possess anti-inflammatory properties that can benefit various conditions.

Zinc: An Immunity Booster

With a single serving providing a substantial percentage of the daily recommended intake, zinc is another powerhouse mineral found in mussels. Zinc is fundamental for a healthy immune system, cellular growth, and healing processes. Its anti-inflammatory properties also contribute to overall wellness.

Selenium and Manganese: Powerful Antioxidants

Mussels are high in both selenium and manganese. Selenium is a powerful antioxidant that helps protect cells from oxidative stress and plays a role in thyroid function. Manganese is essential for carbohydrate metabolism, amino acid synthesis, and bone formation. The combination of these minerals provides robust support for cellular health and defense against free radicals.

High-Quality Protein

Mussels are packed with high-quality, easily digestible protein, containing all the essential amino acids needed by the body. For those seeking to increase their protein intake, mussels offer a low-fat alternative to other animal proteins like beef or chicken, supporting muscle growth and repair.

Mussels vs. Clams: A Nutritional Showdown

While often grouped together, mussels and clams have subtle nutritional differences. Here is a comparison based on a 100g serving of cooked shellfish:


Nutrient	Mussels (Cooked)	Clams (Cooked)
Calories	~172 kcal	~202 kcal
Protein	16.0 g	14.0 g
Fat	4.5 g	5.8 g
Carbohydrates	7.4 g	6.0 g
Iron	2.97 mg	2.5 mg
Vitamin B12	20.0 µg	Higher than mussels
Magnesium	76 mg	27 mg
Zinc	3.12 mg	4.66 mg
Selenium	96 µg	Not specified

Maximizing the Nutritional Benefits

Choose Low-Fat Preparation: To maintain their low-fat status, prepare mussels by steaming, grilling, or adding them to soups and stews rather than frying them.
Pair with Vegetables: Serving mussels with fresh vegetables can create a well-rounded meal, complementing their nutrient profile with fiber and additional vitamins.
Incorporate into Various Dishes: Don't limit mussels to just a starter. They can be used as a protein source in pasta, curries, paella, and salads.

For more detailed nutritional data and comparisons, you can visit the National Institutes of Health website (NIH), which features studies on shellfish nutrition.

Conclusion: A Worthy Addition to Your Diet

Mussels offer an impressive and concentrated dose of essential nutrients, including exceptionally high levels of vitamin B12, iron, and omega-3 fatty acids. These benefits extend to cardiovascular health, cognitive function, and immune system support. Their high-quality protein and low-fat content make them a smart choice for healthy eaters. By including mussels in your regular meal rotation, you can easily boost your intake of vital vitamins and minerals while enjoying a delicious, sustainable seafood option.

Frequently Asked Questions

Yes, mussels are an excellent source of high-quality, easily digestible protein. A 100g serving contains a significant amount of protein, rivaling and sometimes surpassing that of red meat, but with less fat.

Yes, mussels are rich in marine omega-3 fatty acids, specifically EPA and DHA. They contain higher levels of these healthy fats than many other types of shellfish.

Compared to many other shellfish, like shrimp or squid, mussels are relatively low in cholesterol and saturated fat. Their overall nutritional profile is considered very healthy.

Mussels are loaded with essential minerals, including exceptionally high amounts of iron, selenium, zinc, and manganese. They also contain good amounts of magnesium and phosphorus.

Yes, mussels are one of the highest food sources of vitamin B12. A small serving can provide several times the daily recommended intake, making them very beneficial for nerve and blood cell health.

Both are nutritious, but they differ slightly. Mussels generally have more iron and magnesium, while some clam varieties may have a slight edge in protein and other minerals like potassium. Mussels are particularly noted for their higher omega-3 content.

Yes, because they are high in lean protein and very nutrient-dense while remaining low in calories, mussels can be an excellent addition to a weight loss diet. Preparing them by steaming or grilling is recommended to keep the calorie count low.