FoodScore
0/ 100
Very goodseafood· 100 g

Mussel Cooked

Mussels are a highly nutritious seafood, scoring 84/100 due to their exceptional protein and micronutrient content, particularly vitamin B12 and iron.

  • Mussels provide an impressive 23.8g of protein per 100g serving, supporting muscle health.
  • A 100g serving delivers 1000% of the Daily Value for Vitamin B12, crucial for nerve function.
  • This seafood is a minimally processed (NOVA 1) whole food, aligning with healthy eating patterns.
  • Mussels offer 6.72mg of iron per 100g, contributing 37% of the Daily Value.
  • With 0.78g of Omega-3 fatty acids, mussels support heart and brain health.
  • Scores +8 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
23.8g
48% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
369mg
16% of Daily Value
+
What it brings to the table
Protein (23.8g)+10
Micronutrients (Iron, Phosphorus, Zinc, Vitamin A, Vitamin C, Vitamin B12, Folate, Riboflavin)+12
Omega-3 (0.8g)+5
Whole food (NOVA 1)+10
Bonus cap (+35)-2
−
What holds it back
Sodium (369mg)-1

Why it scores 84

Mussels earned a very good FoodScore of 84/100, largely driven by their strong nutritional profile. They received a significant bonus for their high protein content, providing 23.8g per 100g serving, which is a substantial amount. The food also gained considerable points for its rich micronutrient density, particularly its exceptional levels of Vitamin B12 (1000% DV), iron (37% DV), and other essential vitamins and minerals like zinc, folate, and Vitamin C. The presence of 0.78g of omega-3 fatty acids further contributed to its positive score. As a NOVA class 1 food, mussels are unprocessed or minimally processed, which adds a substantial bonus, reflecting their natural state. The only notable penalty was a minor deduction for its sodium content of 369mg per 100g. To achieve a higher score, the sodium content would need to be lower, but overall, its numerous nutritional benefits far outweigh this single minor drawback.

Health benefits

What the nutrients in mussel cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Mussels are an excellent source of high-quality protein, providing 23.8g per 100g serving. This makes them a valuable food for individuals looking to support muscle growth, repair, and maintenance. Protein is essential for building and repairing tissues, producing enzymes and hormones, and is a key component of every cell in the body. The protein in mussels contains all essential amino acids, making it a complete protein source that the body can efficiently use. Including mussels in your diet can help meet daily protein requirements, especially for active individuals or those aiming to preserve muscle mass.

Boosts Brain and Nerve Health

Mussels are extraordinarily rich in Vitamin B12, delivering 1000% of the Daily Value in just a 100g serving. Vitamin B12 is critical for maintaining healthy nerve cells and is involved in the synthesis of DNA. It also plays a vital role in the formation of red blood cells and the proper functioning of the brain. Adequate intake of B12 is crucial for cognitive function and preventing neurological issues. The significant amount of B12 in mussels makes them an excellent dietary choice for supporting overall brain health and energy metabolism, particularly for those who may be at risk of deficiency.

Enhances Iron Status and Energy

Mussels are a significant source of dietary iron, providing 6.72mg per 100g, which accounts for 37% of the Daily Value. Iron is an essential mineral vital for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Sufficient iron intake is crucial for preventing iron-deficiency anemia, which can lead to fatigue, weakness, and impaired cognitive function. The iron in mussels is heme iron, which is more readily absorbed by the body compared to non-heme iron found in plant sources, making them an effective food for boosting iron levels and supporting energy.

Promotes Heart Health with Omega-3s

Mussels contain a notable amount of omega-3 fatty acids, with 0.78g per 100g serving. These essential fatty acids, particularly EPA and DHA, are well-recognized for their benefits to heart health. Research supports that omega-3s can help reduce inflammation, lower triglyceride levels, and may contribute to maintaining healthy blood pressure. Including foods rich in omega-3s like mussels as part of a balanced diet is emphasized by dietary guidelines for supporting cardiovascular well-being. Regular consumption can be a simple way to increase your intake of these beneficial fats.

Supports Immune Function

Mussels contribute to a healthy immune system through their content of zinc and Vitamin C. A 100g serving provides 2.67mg of zinc (24% DV) and 15% of the Daily Value for Vitamin C. Zinc is a crucial mineral involved in numerous cellular functions, including immune response, wound healing, and DNA synthesis. Vitamin C is a well-known antioxidant that supports various cellular functions of both the innate and adaptive immune systems. Together, these nutrients help the body defend against pathogens and maintain overall immune resilience, making mussels a beneficial addition to a diet focused on immune support.

How to eat it

Mussels are a versatile and flavorful seafood commonly enjoyed in various culinary traditions. They are typically steamed, boiled, or baked and often served in broths, pasta dishes, or as appetizers. A reasonable serving size is generally around 100-150g, which provides a substantial amount of protein and micronutrients. They pair well with acidic ingredients, herbs, and other seafood, making them a flexible ingredient for many meals.

Always purchase mussels that are closed or close when tapped; discard any that remain open before cooking.
Steam mussels in a flavorful liquid like white wine, garlic, and herbs until they open, then discard any unopened shells.
Incorporate cooked mussels into pasta dishes, paella, or seafood stews to boost protein and nutrient content.
Consider grilling or baking mussels in their shells with a simple butter and herb topping for a quick and healthy meal.
Pair mussels with a side of whole grains or a large green salad to create a balanced and satisfying meal.
Things to keep in mind

For most healthy adults, mussels are a safe and nutritious food. However, individuals with shellfish allergies must strictly avoid mussels, as allergic reactions can be severe. Mussels, like other shellfish, can sometimes accumulate toxins from their environment, leading to shellfish poisoning if harvested from contaminated waters. It is crucial to source mussels from reputable suppliers to minimize this risk. Pregnant individuals and those with compromised immune systems should ensure mussels are thoroughly cooked to reduce the risk of foodborne illness. There are no widely documented significant drug interactions or common GI issues at normal serving sizes.

Swap suggestions
Very good
Halibut Cooked
Score85
Very good
Herring Cooked
Score85
Very good
Salmon (Atlantic, cooked)
Score85
Very good
Salmon Farmed Cooked
Score85
Reader questions
Are mussels healthy?
Yes, mussels are very healthy. They score 84/100 on FoodScore, indicating a very good nutritional profile. They are packed with protein (23.8g per 100g), exceptionally high in Vitamin B12 (1000% DV), and a good source of iron (37% DV) and omega-3 fatty acids. These nutrients contribute to muscle health, brain function, and overall well-being.
Are mussels good for weight loss?
Mussels can be a good addition to a weight loss diet. They are high in protein (23.8g per 100g) and relatively low in calories (172 per 100g), which can help promote satiety and reduce overall calorie intake. Their rich nutrient profile also ensures you're getting essential vitamins and minerals while managing your weight.
Are mussels ultra-processed?
No, mussels are not ultra-processed. They are classified as a NOVA class 1 food, meaning they are unprocessed or minimally processed. This indicates they are consumed in their natural state or have undergone minimal processing like cleaning or shucking, aligning with dietary guidelines for whole foods.
How should I cook mussels safely?
To cook mussels safely, first ensure they are alive by checking for closed shells or shells that close when tapped. Discard any that remain open. Steam, boil, or bake them until all shells are open, which usually takes 5-7 minutes. Discard any mussels that do not open after cooking, as they may not have been safe to eat.
What are some good alternatives to mussels?
If you're looking for similar nutritional benefits, other shellfish like clams or oysters are good alternatives, offering comparable protein and micronutrient profiles. Fatty fish such as salmon or sardines also provide high-quality protein and omega-3 fatty acids. For a non-seafood option, lean poultry or legumes can offer similar protein content.
Do mussels contain a lot of sodium?
Mussels contain 369mg of sodium per 100g serving. While this contributes to the daily sodium intake, it's generally considered a moderate amount for a seafood item. When preparing mussels, you can manage the overall sodium content of your meal by limiting added salt and high-sodium ingredients in your recipes.
Are mussels good for heart health?
Yes, mussels are beneficial for heart health. They contain 0.78g of omega-3 fatty acids per 100g, which are known to support cardiovascular function by helping to reduce inflammation and maintain healthy blood lipid levels. Their low saturated fat content also contributes positively to heart health.
Can mussels help with iron deficiency?
Mussels are an excellent food for addressing iron deficiency. A 100g serving provides 6.72mg of iron, which is 37% of the Daily Value. The iron in mussels is heme iron, which is more easily absorbed by the body than non-heme iron from plant sources, making them a very effective dietary source for boosting iron levels.

Explore more

CategoryAll seafood →#3 in rankingFoods high in vitamin B12 →#20 in rankingFoods high in omega-3 →GoalBest foods for anemia →GoalBest foods for hair growth →GoalBest foods for energy →Head-to-headMussel Cooked vs. Clam Cooked →Head-to-headMussel Cooked vs. Cod Atlantic Cooked →Head-to-headMussel Cooked vs. Shrimp (cooked) →Head-to-headMussel Cooked vs. Snapper Cooked →Fits dietCarnivore diet →Fits dietMediterranean diet →

Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 174217)Updated 2026-04-20