Health Benefits of Mussels
Mussels are impressive but often overlooked nuggets of nutrition, packed with protein, vitamins and minerals. Let’s look at their health benefits.
Mussels + Protein
Your skin, cartilage, muscles, immune system and metabolism all rely on protein to function. Eating 100 grams (3.5 ounces) of mussels provides about 24 grams of protein, more than a third of the recommended daily allowance. That high-quality protein has all nine essential amino acids. Meanwhile, mussels have a much smaller carbon footprint than land-based protein sources, and as filter feeders, they can naturally improve the quality of the waters around them.
Note: The suggestions here have been reviewed by Tara DelloIacono Thies, a registered dietitian nutritionist (RDN). However, they should be used for general educational purposes only and not interpreted as customized medical advice or care. Always seek the guidance of a doctor or other qualified health provider to figure out what’s best for you.
Micronutrients in Mussels
Nutritionists laud mussels for a trifecta of nutrients—vitamin B-12, iron and omega-3 fatty acids—which can be hard to get if you’re excluding meat and other animal products from your diet. One 120-gram can of mussels packs roughly 25% of the daily recommended iron intake, depending on age and gender. That single-serving can also contain about 600 mg of omega-3 fatty acids—particularly the beneficial long-chain types known as EPA and DHA.
Are Mussels Fattening?
A 120-gram serving of our Lemon Herb Mussels has only 190 calories, compared to 240 calories for a quarter-pound beef patty. Also, mussels are packed with natural plant-like sterols that can help block the body’s absorption of cholesterol. “We now know that overeating saturated fat and sugar is what leads to increased blood cholesterol,” says Tara DelloIacono Thies, RDN.
Are Fresh Mussels More Nutritious than Canned Mussels?
Preserved at the peak of freshness, canned mussels contain the same nutrients and boast the same health benefits as fresh mussels, with the added bonus of convenience (it’s easy to pop open a can mid-hike or toss into pasta or a salad for a nutrient boost). Choose mussels packed in extra-virgin olive oil, a healthy monounsaturated fat. Mussels naturally contain sodium, which is only a concern if you’re on a sodium-restricted diet; if that’s the case, check the nutrition panel on the package so you don’t exceed your daily allowance.
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