Protein in Mussels: How Much per 100g and per Portion
Cooked mussels provide 17.7g of protein per 100g. They are a very efficient source of protein relative to their calorie content, delivering 17g of protein for every 100 kcal. Protein accounts for 68% of their total energy, making them a protein-dense food choice for anyone tracking their macronutrient intake.
CoFID 16-390 · Mussels, purchased cooked
What the numbers say
- High protein per calorie. Mussels provide 17g of protein for every 100 kcal. Protein makes up 68% of the total energy in this food, which is a very high proportion.
- Low in fat and sugar. According to UK front-of-pack labelling, cooked mussels are low in fat (2.2g per 100g), low in saturated fat (0.34g per 100g), and low in sugars (0.0g per 100g).
- Medium salt content. This food has a medium salt classification, containing 1.0g of salt per 100g. A 100g amount also provides 35% of the UK Reference Intake for protein.
- No fibre. Cooked mussels contain no dietary fibre. The 3.5g of carbohydrate per 100g comes from other sources.
Mussels macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 104 kcal 438 kJ |
5% | – |
| Protein | 17.7g | 35% | – |
| Fat | 2.2g | 3% | low |
| of which saturates | 0.3g | 2% | low |
| Carbohydrate | 3.5g | 1% | – |
| of which sugars | trace | 0% | low |
| Fibre | 0g | – | – |
| Salt | 1g | 17% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in mussels by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 17.7g | 104 | 3.5g | 2.2g |
| 150g | 26.5g | 156 | 5.2g | 3.3g |
| 200g | 35.4g | 208 | 7g | 4.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of mussels for 20g or 30g of protein
- To get a 20g serving of protein, you would need to eat 113g of cooked mussels, which provides 118 kcal and 1.1g of salt.
- For a larger 30g protein target, a portion of 169g is required. This amount contains 176 kcal and 1.7g of salt.
- This data is for mussels that are purchased cooked. Always weigh your portion after cooking and after removing any shells to match these nutritional values.
How it compares with other fish and seafood
Within the fish and seafood category, the 17.7g of protein per 100g in cooked mussels places them 19th out of the 23 foods in this group. This is more protein than other shellfish like oysters (10.8g) but less than squid (15.4g) or fish such as sea bass (23.2g) and rainbow trout (23.8g). However, due to their low calorie count, mussels rank more favourably for protein density. On a per-calorie basis, they rank 13th in their group, offering more protein for every calorie consumed than many higher-fat fish.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Mussels | 17.7g | 104 | 17g |
| Oysters | 10.8g | 65 | 16.6g |
| Squid | 15.4g | 81 | 19g |
| Rainbow Trout | 23.8g | 150 | 15.9g |
| Sea Bass | 23.2g | 154 | 15.1g |
Quick answers
How much protein is in a 150g portion of mussels?
A 150g portion of cooked mussels contains 26.5g of protein, 156 kcal, and 5.2g of carbohydrate.
Are mussels fatty?
No, cooked mussels are low in fat, with only 2.2g of total fat and 0.34g of saturated fat per 100g.
Do mussels contain carbohydrates?
Yes, cooked mussels contain a small amount of carbohydrate, with 3.5g per 100g. They contain no sugars or fibre.
When to speak to a GP or dietitian
- This food contains molluscs, one of the 14 allergens that UK food law requires to be declared. If you have a mollusc allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.