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Mussels

Mytilus edulis

Also known as Blue mussels, Moules

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Rope- or bottom-grown bivalves that need no feed input, making them one of the lowest-impact animal foods produced. They open when cooked because the heat denatures the adductor muscle holding the shell shut.

Heart HealthWomen's HealthJoint Health

Potential health benefits

Best supported: Limited

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood lipid profile

Heart Health
Limited evidence

Some trials report improvements in blood lipids when shellfish replaces other protein foods. Mussels supply less long-chain omega-3 per portion than oily fish, and the trials are small.

Limited evidence. Early human work, or mostly lab and animal research.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Iron status

Women's Health
Limited evidence

Has been studied as a source of well-absorbed iron and vitamin B12. Mussels are unusually iron-dense for seafood, but direct trials on iron status are few.

Limited evidence. Early human work, or mostly lab and animal research.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Joint comfort

Joint Health
Insufficient evidence

Evidence is limited for blue mussels affecting joint symptoms. Trials in this area use a lipid extract of the New Zealand green-lipped mussel, a different species prepared as a concentrated supplement, and those results do not carry over to eating ordinary mussels.

Insufficient evidence. Not enough human research to say anything useful yet.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Mussels

Ask about Mussels

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories86 kcal4%
Protein11.9 g24%
Total fat2.24 g3%
Carbohydrate3.69 g1%
Fibre0 g0%
Total sugars0 g—
Water80.6 g—
Fats
Saturated fat0.425 g2%
Monounsaturated fat0.507 g—
Polyunsaturated fat0.606 g—
Cholesterol28 mg9%
EPA (omega-3)0.188 g—
DHA (omega-3)0.253 g—
DPA (omega-3)0.022 g—
Linoleic acid (omega-6)0.018 g—
Vitamins
Vitamin A48 µg5%
Vitamin C8 mg9%
Vitamin D0 µg0%
Vitamin E0.55 mg4%
Vitamin K0.1 µg0%
Thiamin (B1)0.16 mg13%
Riboflavin (B2)0.21 mg16%
Niacin (B3)1.6 mg10%
Pantothenic acid (B5)0.5 mg10%
Vitamin B60.05 mg3%
Folate42 µg11%
Vitamin B1212 µg500%
Choline65 mg12%
Minerals
Calcium26 mg2%
Iron3.95 mg22%
Magnesium34 mg8%
Phosphorus197 mg16%
Potassium320 mg7%
Sodium286 mg12%
Zinc1.6 mg15%
Copper0.094 mg10%
Manganese3.4 mg148%
Selenium44.8 µg81%
Other measured compounds
Beta-carotene0 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash1.59 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Mollusks, mussel, blue, raw (USDA FoodData Central, FDC ID 174216).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Mollusc shellfish allergy

    Molluscs are a distinct regulated allergen group from crustaceans, and reactions can be severe.

  • Worth knowing

    Algal biotoxins and shellfish poisoning

    Mussels concentrate biotoxins from harmful algal blooms, causing paralytic, diarrhetic and amnesic shellfish poisoning. These toxins are heat-stable and survive cooking, which is why harvesting areas are monitored and closed.

  • Worth knowing

    Norovirus and Vibrio

    As filter feeders mussels accumulate viruses and bacteria from their water. Thorough cooking substantially reduces but does not eliminate norovirus risk.

  • Too much

    Purines

    Shellfish are moderately high in purines and are usually limited in gout dietary advice.