Steamed Mussels
Steamed mussels provide a high amount of lean protein with low total and saturated fats. They are rich in iron, which plays a key role in maintaining energy levels. These shellfish also offer notable amounts of vitamin B12 and vitamin C, supporting immune health. Their content of phosphorus and omega-3 fatty acids further enhances nutritional value.
Macronutrient distribution
A Serving (85 g) of Steamed Mussels contains 146 calories, 20.2 g of protein, 6.3 g of carbohydrates, and 3.8 g of fat.
- Protein
- 20.2 g58%
- Carbs
- 6.3 g18%
- Fat
- 3.8 g24%
of calories
Calorie Burn
How long would it take to burn off 146 calories?
- Walking3.5 mph, moderate pace26 min
- YogaModerate effort, gentle pace37 min
- SwimmingFreestyle, moderate effort19 min
- Biking12–14 mph, moderate effort14 min
- StairsStair climbing, moderate pace19 min
- Running5 mph (12 min/mile)13 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
- Carbohydrates6.3 / 313 g(2%)
- Other Carbohydrates6.3 g
Fats
- Total Fat3.8 / 83 g(5%)
- Saturated Fat0.72 / 25 g(3%)
- Monounsaturated Fat0.86 g
- Polyunsaturated Fat1 g
- Cholesterol47.6 / 300 mg(16%)
- Omega-30.74 g
- Omega-60.15 g
- Omega-90.38 g
- Oleic Acid0.35 g
- Erucic Acid0.04 g
- Stearic Acid0.12 g
- Linoleic Acid0.03 g
- Myristic Acid0.1 g
- Palmitic Acid0.5 g
- Eicosenoic Acid0.03 g
- Arachidonic Acid0.12 g
- Alpha-Linolenic Acid (ALA)0.03 g
- Docosahexaenoic Acid (DHA)0.43 g
- Docosapentaenoic Acid (DPA)0.04 g
- Eicosapentaenoic Acid (EPA)0.23 g
Protein
- Protein20.2 / 56 g(36%)
Amino Acids
- Lysine1.5 g
- Serine0.91 g
- Valine0.88 g
- Alanine1.2 g
- Cystine0.27 g
- Proline0.83 g
- Arginine1.5 g
- Histidine0.39 g
- Threonine0.87 g
- Isoleucine0.88 g
- Methionine0.46 g
- Tryptophan0.23 g
- Glutamic Acid2.8 g
- Aspartic Acid2 g
- Phenylalanine0.73 g
- Glycine1.3 g
- Leucine1.4 g
- Tyrosine0.65 g
Vitamins
- Vitamin A77.4 / 900 ug(9%)
- Vitamin C11.6 / 90 mg(13%)
- Vitamin D9.4 / 15 ug(62%)
- Vitamin E0.94 / 15 mg(6%)
- Vitamin B60.09 / 1.3 mg(7%)
- Vitamin B1220.4 / 2.4 ug(850%)
- Thiamin (B1)0.26 / 1.2 mg(21%)
- Riboflavin (B2)0.36 / 1.3 mg(27%)
- Niacin (B3)2.6 / 16 mg(16%)
- Folate64.6 / 400 ug(16%)
- Pantothenic Acid (B5)0.81 / 5 mg(16%)
- Choline55.3 / 550 mg(10%)
Minerals
- Calcium28.1 / 1,000 mg(3%)
- Iron5.7 / 8 mg(71%)
- Magnesium31.5 / 420 mg(7%)
- Phosphorus242.3 / 700 mg(35%)
- Potassium227.8 / 3,400 mg(7%)
- Sodium313.7 / 2,300 mg(14%)
- Zinc2.3 / 11 mg(21%)
- Copper0.13 / 0.9 mg(14%)
- Manganese5.8 / 2.3 mg(251%)
- Selenium76.2 / 55 ug(138%)
- Iodine227.6 / 150 ug(152%)
Other
- Water52 / 3,700 g(1%)
Sources
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