Nutrition facts · Fish and seafood
Calories in Mussels (cooked)
Cooked mussels have 172 calories per 100 g, and a 3 oz (85 g) serving has 146 calories. Most of those calories come from protein, with 23.8 g per 100 g, while carbs (7.4 g) and fat (4.5 g) make up the rest.
Calories come from: Carbs 18% · Fat 25% · Protein 57%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 172 kcal | 23.8 g | 7.4 g | 4.5 g |
| 3 oz | 85 g | 146 kcal | 20.2 g | 6.3 g | 3.8 g |
Full nutrition (Per 100 g)
| Calories | 172 kcal |
|---|---|
| Protein | 23.8 g |
| Carbohydrates | 7.4 g |
| Fiber | 0 g |
| Fat | 4.5 g |
| of which saturated | 0.9 g |
| Sodium | 369 mg |
What changes the calories
- The shells make up much of the weight of whole mussels, so weighing them in the shell gives a much higher number than the edible meat alone.
- Mussels are often cooked in butter, oil, wine or cream, and these sauces can add more calories than the mussels themselves.
- Raw mussel meat weighs more than cooked meat because it loses water during steaming, so raw and cooked weights are not interchangeable.
- Dishes like moules frites or pasta with mussels add the calories of the fries, bread or pasta served alongside.
Tips for logging it accurately
- Weigh the mussel meat after removing it from the shells, or estimate based on the 3 oz (85 g) serving, rather than weighing the whole shells.
- Log the cooking sauce separately, such as the butter, cream or oil used, since it can change the total a lot.
- Snap a photo of your mussel dish in BerryFit to log it quickly, then adjust the portion and sauce to match what you actually ate.
Log Mussels (cooked) in seconds
Snap a photo of your meal or search for Mussels (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 3 oz of cooked mussels?
A 3 oz (85 g) serving of cooked mussels has 146 calories, with 20.2 g of protein, 6.3 g of carbs and 3.8 g of fat.
Are mussels high in protein?
Yes, protein is the main macro in mussels. Cooked mussels have 23.8 g of protein per 100 g, which is most of their 172 calories.
Do mussels have carbs?
Yes, mussels contain some carbs, which is unusual for seafood. Cooked mussels have 7.4 g of carbs per 100 g and 0 g of fiber.
How do mussels compare to clams in calories?
Cooked mussels have 172 calories per 100 g, while cooked clams have 148 calories per 100 g, so mussels are slightly higher.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Mollusks, mussel, blue, cooked, moist heat, FDC ID 174217); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
