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Mussels, Steamed

Mussels, Steamed

EverydayCooked

Steamed mussels are bivalve shellfish that open to reveal tender, orange-beige meat when properly cooked. These lean seafood proteins are particularly rich in vitamin B12, iron, and omega-3 fatty acids while remaining notably low in calories. Mussels are considered one of the most sustainable seafood choices, typically steamed until their shells open fully, indicating they're safe to consume.

Macro Impact

A 3 oz serving contains 146 calories, 20g protein, 6g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 146 calories?
Walking3.5 mph, moderate pace
34 min
YogaModerate effort, gentle pace
25 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories146
% Daily Value*
Total Fat4g
5%
Saturated Fat0.7g
4%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.9g
Cholesterol48mg
16%
Sodium314mg
14%
Total Carbohydrate6g
2%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D9mcg
47%
Calcium28mg
2%
Iron6mg
32%
Potassium228mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
6 / 275 g
2%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
6 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
4%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
48 / 300 g
16%
Omega 3
1 / 5 g
16%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
20 / 80 g
25%
Amino Acids
Histidine
0 / 3 g
13%
Isoleucine
1 / 2 g
55%
Leucine
1 / 3 g
46%
Lysine
2 / 2 g
63%
Methionine
0 / 1 g
38%
Phenylalanine
1 / 2 g
37%
Threonine
1 / 1 g
73%
Tryptophan
0 / 0 g
71%
Valine
1 / 2 g
43%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
22%
Riboflavin, B2
0 / 1 mg
30%
Niacin, B3
3 / 15 mg
17%
Pantothenic Acid, B5
1 / 5 mg
16%
Pyridoxine, B6
0 / 1 mg
7%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
20 / 2 mcg
850%
Folate
65 / 400 mcg
16%
Vitamin A
77 / 800 mcg
10%
Vitamin C
12 / 83 mg
14%
Vitamin D
9 / 15 mcg
62%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
28 / 1k mg
3%
Copper
0 / 1 mg
14%
Iron
6 / 13 mg
44%
Magnesium
32 / 370 mg
9%
Manganese
6 / 2 mg
282%
Phosphorous
242 / 700 mg
35%
Potassium
228 / 3k mg
8%
Selenium
76 / 55 mcg
138%
Sodium
314 / 2.3k mg
14%
Zinc
2 / 10 mg
24%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
228 / 150 mcg
152%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
52 g
Caffeine
0 mg
Choline
55 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Mollusks, mussel, blue, cooked, moist heat. USDA Standard Reference, Legacy. Food ID 174217.
  2. 2.Mollusks, mussel, blue, boiled or steamed. Canadian Nutrient File. Food ID 3116.
  3. 3.Blue mussel, boiled. Frida. Public Food Key 1661.
  4. 4.Mussel, blue, steamed. Australian Nutrient Database. Public Food Key F005968.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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