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Mussels are a protein-rich shellfish: a 3-ounce serving of cooked blue mussels has about 146 calories and 20 grams of protein, plus more than eight times the Daily Value for B12, about two and a half times the Daily Value for manganese and well over the Daily Value for selenium, according to USDA data. NOAA Fisheries notes that farmed mussels need no added feed, because they filter their food from seawater. Below are the USDA mussels nutrition facts, how mussels compare with oysters, how to choose and cook them safely, and who should be careful.
Peptide Labs does not sell mussels or mussel products. This article is general nutrition information, not medical advice.
Key Takeaways
- Three ounces of cooked blue mussels have about 146 calories and 20 grams of protein in USDA data.
- The same serving covers about 850% of the Daily Value for B12 and 251% for manganese.
- Mussels have far less zinc and copper than oysters but more manganese and folate.
- Mussels are naturally salty: about 14% of the Daily Value for sodium per cooked serving.
- Cook mussels until the shells open and discard any that stay shut; mollusks are not a labeled major allergen.
Mussels nutrition per 3 ounces
The table uses the USDA FoodData Central SR Legacy entries for blue mussels, raw (FDC 174216) and cooked with moist heat such as steaming (FDC 174217), both converted to the 3-ounce (85 gram) serving USDA lists. The percent Daily Value (%DV) uses FDA Daily Values. Cooked values are higher mainly because cooking drives out water, so 3 ounces of cooked mussel meat holds more mussel.
| Per 3 oz (85 g) | Blue mussels, raw | Blue mussels, cooked (moist heat) |
|---|---|---|
| Calories | 73 | 146 |
| Protein | 10.1 g (20%) | 20.2 g (40%) |
| Fat | 1.9 g (2%) | 3.8 g (5%) |
| Saturated fat | 0.4 g (2%) | 0.7 g (4%) |
| Carbohydrate | 3.1 g (1%) | 6.3 g (2%) |
| Cholesterol | 24 mg (8%) | 48 mg (16%) |
| Sodium | 243 mg (11%) | 314 mg (14%) |
| Vitamin B12 | 10.2 mcg (425%) | 20.4 mcg (850%) |
| Manganese | 2.89 mg (126%) | 5.78 mg (251%) |
| Selenium | 38.1 mcg (69%) | 76.2 mcg (138%) |
| Iron | 3.4 mg (19%) | 5.7 mg (32%) |
| Phosphorus | 167 mg (13%) | 242 mg (19%) |
| Folate | 36 mcg DFE (9%) | 65 mcg DFE (16%) |
| Riboflavin | 0.18 mg (14%) | 0.36 mg (27%) |
| Thiamin | 0.14 mg (11%) | 0.26 mg (21%) |
| Vitamin C | 6.8 mg (8%) | 11.6 mg (13%) |
| Zinc | 1.4 mg (12%) | 2.3 mg (21%) |
| EPA plus DHA (omega-3) | 0.38 g | 0.67 g |
Mussels protein and calories
Mussels protein is the headline for many shoppers. Twenty grams per cooked 3 ounces is 40% of the Daily Value, in the same range as many fish and meats in USDA data, with only about 4 grams of fat and under 1 gram of saturated fat. That makes mussels a lean option to rotate with the foods in our high protein foods guide. Mussels also carry a few grams of carbohydrate per serving in USDA data, which is unusual for an animal protein.
B12, manganese, selenium and iron
Mussels rank with oysters among the richest B12 foods in USDA data, and they supply heme iron, the well-absorbed form explained in our foods high in iron guide. Their manganese content is unusually high for an animal food. The selenium figure is also large; our selenium guide covers what the mineral does and its reference values. Folate, riboflavin and thiamin round out a broad B-vitamin profile.
Mussels vs oysters
Mussels vs oysters is a common question at seafood counters. Both are filter-feeding mollusks, but their mineral profiles differ sharply. The table compares cooked servings, all per 3 ounces.
| Cooked, 3 oz (85 g) | Blue mussels (FDC 174217) | Pacific oysters (FDC 174250) | Eastern wild oysters (FDC 171980) |
|---|---|---|---|
| Calories | 146 | 139 | 87 |
| Protein | 20.2 g (40%) | 16.1 g (32%) | 9.7 g (19%) |
| Zinc | 2.3 mg (21%) | 28.3 mg (257%) | 66.8 mg (607%) |
| Copper | 0.13 mg (14%) | 2.28 mg (253%) | 4.85 mg (539%) |
| Vitamin B12 | 20.4 mcg (850%) | 24.5 mcg (1,020%) | 14.9 mcg (620%) |
| Manganese | 5.78 mg (251%) | 1.04 mg (45%) | 0.50 mg (22%) |
| Selenium | 76.2 mcg (138%) | 130.9 mcg (238%) | 33.6 mcg (61%) |
| Iron | 5.7 mg (32%) | 7.8 mg (43%) | 7.8 mg (43%) |
| Sodium | 314 mg (14%) | 180 mg (8%) | 141 mg (6%) |
In short, mussels deliver more protein and manganese per serving, while oysters are the standout for zinc and copper. Both are rich in B12 and selenium. Mussels are saltier, which matters if you are watching sodium; our low sodium foods guide explains Daily Value math on labels. Mussels are almost always eaten cooked, while oysters are often served raw, and that difference shapes their food-safety profile. Our full guide to oysters covers the raw-oyster question in detail.
How mussels are farmed
NOAA Fisheries describes the blue mussel (Mytilus edulis) as a filter feeder: farmed mussels do not need to be fed because they filter their food from the water. In the US they are farmed in tidal areas or offshore, mostly in New England, Washington and California, either seeded on the sea bottom or grown off the bottom on ropes, rafts or poles. NOAA notes that as they grow, mussels remove algae, organic matter and excess nutrients from the water. The flip side of filter feeding is that mussels take in whatever is in their water, which is why harvest areas and shellfish tags matter.
Are mussels good for you? Safety, allergies and purines
For most people who eat seafood, yes: cooked mussels are a lean, mineral-rich protein, and the 2025-2030 Dietary Guidelines for Americans encourage a variety of protein foods that includes seafood. The cautions are mostly about handling and individual health.
- Choosing: FDA advises looking for tags on sacks or containers of live shellfish and labels on packages of shucked shellfish, and throwing away mussels with cracked or broken shells. Live mussels close when the shell is tapped.
- Cooking: shells open during cooking, and FDA says to throw out any that don’t. CDC advises against raw or undercooked shellfish and suggests boiling until the shells open and then another 3 to 5 minutes, or steaming another 4 to 9 minutes. Most seafood should reach 145°F.
- Higher-risk groups: FDA says pregnant women, young children, older adults and people with weakened immune systems should avoid raw or undercooked shellfish.
- Allergy: FDA guidance lists crustacean shellfish such as shrimp, crab and lobster as major food allergens, but not molluscan shellfish such as mussels. Packaged foods are not required to flag mussels in a Contains statement, so read the full ingredient list and ask an allergist whether mollusks are safe for you.
- Purines: shellfish are covered in our foods high in purines guide; people with gout should ask their clinician how seafood fits.
- Mercury: the FDA and EPA fish chart does not list mussels by name. It does place related mollusks, oyster, clam and scallop, in its lowest-mercury group.
Mussels add a modest amount of EPA and DHA, about two-thirds of a gram per cooked serving in USDA data; our omega-3 guide compares that with fatty fish. Broth-based preparations keep the dish light, while cream sauces, butter and bread add saturated fat and sodium.
Frequently Asked Questions
How much protein is in mussels?
USDA lists about 20 grams of protein in 3 ounces of cooked blue mussels, 40% of the Daily Value, with about 146 calories.
Are mussels good for you?
Cooked mussels are lean and rich in protein, B12, manganese, selenium and iron. People with shellfish allergy, gout or a weakened immune system should get personal advice first.
Which is healthier, mussels or oysters?
Neither wins outright. Mussels have more protein and manganese per serving; oysters have far more zinc and copper. Both are rich in B12 and selenium.
Why do you throw away mussels that don’t open?
FDA advises discarding shellfish whose shells stay closed after cooking, as part of its safe-handling guidance for clams, oysters and mussels.
Are mussels high in sodium?
They are naturally salty. A cooked 3-ounce serving has about 14% of the Daily Value for sodium in USDA data, before any broth or sauce.
Can you eat mussels raw?
CDC advises against eating raw or undercooked shellfish because of Vibrio and other germs. Mussels are normally cooked until the shells open.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Oysters: USDA Nutrition, Zinc, Raw Oyster Safety and Who Should Skip Them, Foods High in Iron: USDA List, Heme vs Non-Heme Iron and Absorption, Omega-3: Benefits, Foods, Side Effects and Heart Research.