Mussels, Raw
Raw mussels are a lean source of high-quality protein, perfect for those seeking a nutritious yet light meal. They provide a notable amount of iron, important for oxygen transport in the body, and are rich in vitamin B12, crucial for nervous system health. These shellfish also supply key minerals such as potassium, magnesium, and phosphorus that support energy metabolism. With low fat content and moderate cholesterol, they make a tasty and balanced dietary option.
Macronutrient distribution
A Serving (85 g) of Mussels, Raw contains 73 calories, 10.1 g of protein, 3.1 g of carbohydrates, and 1.9 g of fat.
- Protein
- 10.1 g58%
- Carbs
- 3.1 g18%
- Fat
- 1.9 g24%
of calories
Calorie Burn
How long would it take to burn off 73 calories?
- Walking3.5 mph, moderate pace13 min
- YogaModerate effort, gentle pace19 min
- SwimmingFreestyle, moderate effort10 min
- Biking12–14 mph, moderate effort7 min
- StairsStair climbing, moderate pace9 min
- Running5 mph (12 min/mile)7 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (85 g)
Carbohydrates
- Carbohydrates3.1 / 313 g(1%)
Fats
- Total Fat1.9 / 83 g(2%)
- Saturated Fat0.36 / 25 g(1%)
- Monounsaturated Fat0.43 g
- Polyunsaturated Fat0.52 g
- Cholesterol23.8 / 300 mg(8%)
- Omega-30.4 g
- Omega-60.07 g
- Omega-90.2 g
- Oleic Acid0.17 g
- Erucic Acid0.02 g
- Stearic Acid0.06 g
- Linoleic Acid0.02 g
- Myristic Acid0.05 g
- Palmitic Acid0.25 g
- Arachidonic Acid0.06 g
- Alpha-Linolenic Acid (ALA)0.02 g
- Docosahexaenoic Acid (DHA)0.22 g
- Docosapentaenoic Acid (DPA)0.02 g
- Eicosapentaenoic Acid (EPA)0.16 g
Protein
- Protein10.1 / 56 g(18%)
Amino Acids
- Lysine0.81 g
- Serine0.52 g
- Valine0.63 g
- Alanine0.57 g
- Cystine0.16 g
- Proline0.42 g
- Arginine0.76 g
- Histidine0.24 g
- Threonine0.47 g
- Isoleucine0.49 g
- Methionine0.28 g
- Tryptophan0.13 g
- Glutamic Acid1.4 g
- Aspartic Acid1.1 g
- Phenylalanine0.42 g
- Glycine0.52 g
- Leucine0.78 g
- Tyrosine0.42 g
Vitamins
- Vitamin A40.8 / 900 ug(5%)
- Vitamin C6.8 / 90 mg(8%)
- Vitamin E0.47 / 15 mg(3%)
- Vitamin K0.09 / 120 ug(0%)
- Vitamin B60.04 / 1.3 mg(3%)
- Vitamin B1210.2 / 2.4 ug(425%)
- Thiamin (B1)0.14 / 1.2 mg(11%)
- Riboflavin (B2)0.18 / 1.3 mg(14%)
- Niacin (B3)1.4 / 16 mg(9%)
- Folate35.7 / 400 ug(9%)
- Pantothenic Acid (B5)0.43 / 5 mg(9%)
- Choline55.3 / 550 mg(10%)
Minerals
- Calcium22.1 / 1,000 mg(2%)
- Iron3.4 / 8 mg(42%)
- Magnesium28.9 / 420 mg(7%)
- Phosphorus167.5 / 700 mg(24%)
- Potassium272 / 3,400 mg(8%)
- Sodium243.1 / 2,300 mg(11%)
- Zinc1.4 / 11 mg(12%)
- Copper0.08 / 0.9 mg(9%)
- Manganese2.9 / 2.3 mg(126%)
- Selenium38.1 / 55 ug(69%)
- Iodine119 / 150 ug(79%)
- Chromium21.8 / 35 ug(62%)
- Molybdenum47.6 / 45 ug(106%)
Other
- Water68.5 / 3,700 g(2%)
Sources
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