🦪 protein
Calories in Mussels (cooked)
258kcal
Per 1 cup (150g)
Protein
36g
Carbs
10.5g
Fat
6.8g
AskCalories
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Steamed mussels — affordable shellfish, very high B12.
~600% RDA of B12 per cup. Sustainable shellfish option.
Best for
- cutting or high-protein days — 24g protein / 100g at 172 kcal
- meals where you want volume of protein without a fat bomb
Watch out
- restaurant versions that are breaded, sauced, or cooked in oil — the log is for the plain item
- weighing cooked vs raw without matching the database state
How to log it
Prefer weighing mussels (cooked) after cooking if that is how you eat it, or stick to one convention. 1 cup (~150g) is the practical unit in the app.
Where it fits the day
Fits as the protein anchor. Pair with a carb and produce so the plate is not only lean protein and boredom.
Cooked, grilled, fried & breaded
The page numbers are for plain mussels (cooked). Oil, breading, and restaurant sauces change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Grilled / baked (plain) | ~172 | Matches the page numbers |
| Pan-cooked with oil | ~193–224 | Cooking fat on a lean cut |
| Breaded & fried | ~258–327 | Breading + frying oil |
| Restaurant sauced | ~215–292 | Butter, cream, glaze, or heavy sauce |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (150g) | 258 | 36g | 10.5g | 6.8g |
| 3 oz (85g) | 146 | 20.4g | 6g | 3.8g |
Per 100g: 172 kcal · 24g P · 7g C · 4.5g F