POLAR Fancy Whole Smoked Mussels earn a FoodScore of 78/100 (Very Good), primarily driven by their **high protein content** and **significant iron contribution**.
FoodScore: 78/100 (Very Good).
Provides 19.19g of protein per 100g, a substantial amount.
A single 100g serving contributes 85% DV of iron.
Contains 531.91mg of sodium per 100g, which is a moderate amount.
Classified as NOVA 2, indicating minimal processing beyond culinary ingredients.
Scores +36 points above the other category average (42/100 across 979 foods).
Fiber
0g
0% of Daily Value
Protein
19.19g
38% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
531.91mg
23% of Daily Value
+
What it brings to the table
Protein (19.2g)+10
Micronutrients (Iron)+2
Healthy fat profile+10
Minimally processed (NOVA 2)+8
−
What holds it back
Sodium (531.9mg)-2
Why it scores 78
POLAR Fancy Whole Smoked Mussels achieve a FoodScore of 78 out of 100, placing them in the 'Very Good' category. This score is largely influenced by several positive nutritional attributes. The product is an excellent source of protein, providing 19.19g per 100g, which significantly contributes to its high score. It also offers a favorable fat profile with 10.6g total fat, of which only 3.19g is saturated fat, earning a bonus for healthy fats. A notable micronutrient highlight is its iron content, supplying 85% of the Daily Value per 100g. The product is minimally processed, falling into NOVA class 2, which also adds to its score. The primary penalty comes from its sodium content, at 531.91mg per 100g, which is a moderate amount. The use of cottonseed oil as an ingredient contributes to the fat profile. Compared to generic unbranded smoked mussels, POLAR's nutritional profile is quite similar, maintaining the inherent benefits of mussels.
Health benefits
What the nutrients in polar, fancy whole smoked mussels actually do for you, grounded in established dietary science.
Excellent Source of Protein
POLAR Fancy Whole Smoked Mussels are an excellent source of protein, providing 19.19g per 100g. Protein is essential for muscle repair and growth, and plays a crucial role in satiety, helping you feel full longer. Including protein-rich foods like these mussels can support overall dietary goals, especially for those looking to increase their protein intake without excessive saturated fat.
High in Iron
This product is remarkably high in iron, delivering 85% of the Daily Value per 100g. Iron is a vital mineral necessary for oxygen transport in the blood and preventing iron-deficiency anemia. Regular consumption of iron-rich foods can help maintain energy levels and support cognitive function, making these mussels a valuable addition to diets that may be low in this nutrient.
Minimally Processed Whole Food
Classified as NOVA class 2, POLAR Fancy Whole Smoked Mussels are considered a minimally processed food. This means they retain much of their natural nutritional integrity, with processing limited to smoking and packing in oil. Choosing less processed foods generally aligns with dietary guidelines for promoting overall health and reducing exposure to additives often found in ultra-processed items.
POLAR Fancy Whole Smoked Mussels earn a FoodScore of 78/100 (Very Good), primarily driven by their high protein content and significant iron contribution.
How to eat it
Smoked mussels are a versatile ingredient, often enjoyed as an appetizer or incorporated into light meals. A typical serving size is 1.65 ounces (approximately 47g), which is about half of the 100g nutritional reference. They can be eaten straight from the can or added to various dishes.
Pair with whole-grain crackers or crusty bread for a balanced snack that combines protein with complex carbohydrates.
Incorporate into salads or pasta dishes to boost protein and add a savory, smoky flavor.
Consider draining some of the cottonseed oil if you are monitoring fat intake, though the oil itself contributes to the healthy fat profile.
Use as a topping for avocado toast or alongside scrambled eggs for a nutrient-dense breakfast or brunch option.
Things to keep in mind
The primary caution for POLAR Fancy Whole Smoked Mussels relates to their sodium content, which is 531.91mg per 100g. Individuals monitoring their sodium intake, particularly those with hypertension or heart conditions, should consume this product in moderation and consider it within their daily sodium limits. The product contains mussels, which are a shellfish allergen; individuals with shellfish allergies should avoid this product. The cottonseed oil used is a common vegetable oil, generally recognized as safe, but some individuals prefer oils with different fatty acid profiles. There are no artificial colors, flavors, or problematic preservatives listed in the ingredients.
POLAR Fancy Whole Smoked Mussels are a very good nutritional choice, scoring 78/100. They are an excellent source of protein and iron, contributing significantly to daily nutrient needs. While they contain a moderate amount of sodium, their overall nutrient density makes them a beneficial addition to a balanced diet.
How does POLAR Fancy Whole Smoked Mussels compare to other canned seafood?
Compared to generic unbranded smoked mussels, POLAR's nutritional profile is very similar. When compared to other canned seafood like Bumble Bee Solid White Albacore Tuna in water, POLAR mussels offer a comparable protein content but often provide a higher iron content. Tuna, however, may have a lower sodium content depending on the specific product.
What is cottonseed oil and is it healthy?
Cottonseed oil is a common vegetable oil used in many processed foods. It contains a mix of saturated, monounsaturated, and polyunsaturated fats. While it contributes to the fat content of the mussels, it's generally considered safe for consumption. For those concerned about specific fat types, it's worth noting its presence.
What is a reasonable portion size for these smoked mussels?
A reasonable portion size is typically 1.65 ounces (about 47g), which is half of the 100g nutritional reference. This amount provides a good boost of protein and iron without contributing excessive sodium. Adjust portion sizes based on your individual dietary needs and overall sodium intake for the day.
Can I eat these mussels if I'm pregnant?
Mussels are generally considered safe during pregnancy as they are low in mercury. However, due to the moderate sodium content (531.91mg per 100g), pregnant individuals should monitor their overall sodium intake. Always consult with a healthcare provider for personalized dietary advice during pregnancy.