📊 Nutritional Table (100 g)
Below is the detailed nutritional value provided by 100 grams of the product.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 86 kcal | -- |
| 💪 Protein | 12.0 g | -- |
| 🧈 Fats | 2.2 g | -- |
| 🍚 Carbohydrates | 3.7 g | -- |
| 🌾 Fiber | 0 g | -- |
| Iron | 6.7 mg | 37% |
| Vitamin B12 | 12 µg | 500% |
| Selenium | 45 µg | 82% |
| Zinc | 1.6 mg | 15% |
| Manganese | 3.4 mg | 170% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
What mussels contributes to an athlete's diet:
- Very high in vitamin B12 — one serving significantly exceeds the daily requirement
- More iron than beef — a valuable source if your diet is low in meat
- Manganese and selenium — minerals involved in the body's enzyme activity
- Low in fat and calories — suitable when monitoring your daily energy balance
🍳 How to Prepare
The best preparation methods when you want to preserve as many nutritional properties as possible:
- Steamed: 5-7 min with white wine, garlic, parsley
- In a pan: with tomato sauce and pasta - a quick lunch
- In soup: creamy mussel soup with vegetables
⚡ When to Eat?
For lunch or after training — a protein source alongside grains. About 2 hours before training.
🔄 Substitutions and Alternatives
What to Replace Them With mussels:
Shrimp, surimi, squid, oysters
💡 Tips
- Buy only fresh, tightly closed mussels
- Opened before cooking - discard them, they are no longer alive
- Mussels spoil quickly - consume them the same day
- Mussel broth is highly nutritious - use it for sauces
🦐 Comparison With Other Seafood
| Product | Texture | What is worth knowing |
|---|---|---|
| Mussels | Soft, slightly rubbery | Shells open during cooking — simple preparation by steaming |
| Shrimp | Firmer | Often sold already cooked or frozen (see shrimp) |
| Cod | Dry, loose | Mild-flavored, easily combined (see cod) |
| Surimi | Crispy, dense | Processed product, usually with more salt |
| Canned fish | Soft | Calcium from soft bones, but also a lot of salt |
Numbers vary by species, farming location and preparation — the label is more reliable than general averages.
✅ Safe Preparation Rules
- Fresh mussels: shells should be closed and odorless. Discard any that have opened even before cooking.
- Cook until they open — about 5–8 minutes steamed. Overcooked they become rubbery.
- Do not eat any that have not opened. If the shell remains closed, you don't know whether the inside has cooked through.
- Frozen are no worse — often frozen immediately after harvesting. Thaw in the refrigerator, not at room temperature.
- Drain the canned ones and rinse — a fair amount of salt comes with the liquid.
- Portion guide: about 100–150 g of meat alongside grains and vegetables (see whole-grain pasta).
- Allergy: seafood is among the more common allergens — if you react to shrimp or other molluscs, do not try mussels.
🙋 FAQ
What Makes Mussels Nutritious? They are rich in protein, iron, selenium and vitamin B12 — one hundred grams provides significantly more B12 than an adult needs per day. The remaining value depends on the species and feeding conditions.
Can Mussels Replace Fish? Partly — they provide protein and B12, but the amount of omega-3 fats depends on the species, so fatty fish remain the most important source of DHA and EPA.
How Much Salt? Canned and salted products contain a lot; fresh mussels have almost no salt, so you control the taste yourself.
When should you consult a specialist? If you have gout, kidney or heart disease and your doctor has asked you to limit purines or salt, ask him about the amount of mussels in your diet.