Basic nutrients (nutrition summary): 4.5 grams of fat, 23.8 grams of protein, 7.4 grams of carbs, 61.2 grams of water, 3.2 grams of ash. For example, mussels combine protein with a nutrient-rich package of omega-3 and significant amounts of vitamins and minerals. Mussels contain about as much zinc in every 3-ounce serving as 3 ounces of dark chicken meat, 3 ounces of canned clams, one 82-gram ground turkey patty, 1 cup of cooked black-eyed peas or 1 cup of prepared miso. https://www.precisionnutrition.com/encyclopedia/food/mussels There are vast reserves of mussels, and they are grown and harvested in line with strict regulations (12). They contain high levels of highly desirable long chain fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Glycemic Index: 50, Calories:172, Net carbs: 7.39, Protein: 23.8. Selenium PEI Mussels are an excellent source of selenium, a mineral that is considered a dietary antioxidant involved in the formation of a protein that defends against oxidative stress. An average serving of PEI mussels has 2 milligrams of zinc. Manganese: 6.80 mg (296% DV) Selenium: 89.60 mcg (163% DV) Iron: 6.72 mg (37% DV) Zinc: 2.67 mg (24% DV) Phosphorus: 285 mg (23% DV) Copper: 0.15 mg (17% DV) Sodium: 369 mg (16% DV) Magnesium: 37 mg (9% DV) Potassium: 268 mg (6% DV) https://www.nutritionadvance.com/oysters-nutrition-benefits Mussels have the most impressive nutritional profile of all shellfish. However, an assortment of seafood options also provides these essential fatty acids. This amount supplies 20 percent of the Food and Nutrition Board's recommended daily allowance of zinc for adult men, and 28 percent of a woman's requirement. The green-lipped mussel Among some indigenous coastal cultures, shell-fish supplements have been long used as a traditional nutritional support for joint health. In recent times, the environmental impact of food has become a much-publicized issue in the media. One of the big benefits of mussels nutrition is the high level of protein. However, if zinc is taken long term and in high doses, it can lead to copper deficiency. There is no specific way of cooking mussels, and it is possible to use any of the following preparation techniques: For those who need some ideas, these 28 quick and easy recipe ideas may be worth a look. Similar to other shellfish like oysters, mussels filter the water in their local habitat. Manganese Amount: 5.8 mg Daily Value: 289%. Mussels are a type of bivalve mollusk, and they live in both freshwater and saltwater environments. Why I've decided to add mussels and oysters to my vegan diet Would-be vegans worried about nutrition should consider eating simple bivalves. Furthermore, this omega-3 comes in the form of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Men need 11 milligrams of zinc on a daily basis and women require 8 milligrams each day. A 3-ounce, 85-gram serving of cooked mussels contains 2.27 milligrams of zinc. Mussels are among the most popular seafood varieties, and they offer exceptional nutritional value. Since the conversion of ALA into DHA/EPA is relatively poor, DHA and EPA are the most reliable and bioavailable forms of omega-3 (7, 8). Mussel nutrition, glycemic index, calories and serving size. © Copyright 2020 Hearst Communications, Inc. This article reviews different types of shellfish, their nutrition, health benefits, and possible dangers. Mollusks are one of two distinct types of shellfish, and this group also includes clams and oysters. If you are concerned about your cholesterol intake, you might be reluctant to eat mussels because, despite being a rich source of essential nutrients like zinc, they are also high in cholesterol. Several of these minerals are under-consumed, and some, including iron, are classed as ‘nutrients of public health concern’ due to the prevalence of inadequate intake (5). Other nutrients in mussels include thiamin, riboflavin, niacin, folate, magnesium, potassium, zinc, and omega-3 fatty acids. Compare Mussel to Oyster by vitamins and minerals using the only readable nutrition comparison tool. Oily fish tends to be the best dietary source of omega-3. Click here for the full breakdown of mussels nutritional values. Nutritional value of mussels. As the table demonstrates, mussels are a good source of protein, and they contain low-to-moderate amounts of carbohydrate and fat. For a full listing of nutrients, see Mussels in the National Nutrient Database. However, allergies to mollusks such as mussels are not uncommon (17). Mussels provide excellent levels of minerals essential for bone health: calcium, magnesium, zinc, manganese, and phosphorus. However, this is very much dependent on the area where the mussels live (25, 26). Zinc Amount: 2.3 mg Daily Value: 15%. Richest in Iron: 7mg (37% of DV), Vitamin B12: 24µg (400% of DV). Source: USDA . She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Mussels are one of the most well-rounded foods to include in your diet, high in zinc, iron and other minerals, vitamins A and B12. Prepared in a classic moules marinière or in a more adventurous Thai curry, or simply steamed. According to the U.S. Food and Drug Administration's guidelines for labeling the nutrient content in foods, mussels are considered an excellent source of zinc because they provide 20 percent or more of the RDA of the mineral in every serving. About 18% of the calories in mussels come from carbohydrates (30 calories). They are superior in zinc content when compared to fish like sole or flounder, dairy products like cheese or milk, spinach, green peas, white rice and pasta. Nutrition Facts for Mussels In White Wine Sauce - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Mussel nutrition (100 grams). Mussels supply 2.27 milligrams of zinc in each 3.5-ounce serving. Appendix B: Additional Requirements for Nutrient Content Claims. The zinc you obtain from eating mussels is used by the body to trigger the activity of enzymes, to aid in the synthesis of DNA and proteins and to support the function of the immune, reproductive and endocrine systems. Last Updated on January 24, 2020 by Michael Joseph. However, Professor Faye M. Dong of the University of Illinois advises that shellfish like mussels are still a good addition to a healthy, low-fat diet because they are low in total fat and saturated fat. Mussels are an excellent way to reach your recommended daily allowance of zinc. Shellfish allergy refers to an abnormal response to specific proteins found within mollusks and crustacean species. A 100g serving provides almost half of your daily value of protein. Plant sources of omega-3 are called alpha-linolenic acid (ALA). They’re also a good source of folate, iron, phosphorus, riboflavin, thiamin, vitamin C, and zinc. These fats have many beneficial effects, including improving brain function and reducing inflammatory conditions, such as arthritis. Among these minerals, mussels provide large amounts of manganese, selenium, iron, zinc, and phosphorus. Furthermore, the Centers for Disease Control and Prevention (CDC) advise that any potential risks can be minimized (but not entirely removed) by (23, 24): Lastly, one further concern is the possible accumulation of heavy metals in mussels. According to Food Allergy Research and Education, allergies to crustacean species (such as shrimp and lobster) are both more common and more severe. University of Maryland Medical Center: Zinc, USDA National Nutrient Database for Standard Reference: Nutrient Data for 15165, Mollusks, Mussel, Blue, Cooked, Moist Heat, USDA National Nutrient Database for Standard Reference, Release 16: Zinc, Zn (mg) Content of Selected Foods per Common Measure, Sorted by Nutrient Content, Vegetarian Nutrition: Zinc in Vegetarian Diets, U.S. Food and Drug Administration: 10. As shown, mussels are a significant source of vitamin B12 and various other B vitamins. mussels (cooked) Mussels — Nutrition Facts. If there are any bacterial pathogens present in this water, they could contaminate the mussels (20, 21). You can fulfill your zinc requirement by ensuring that your diet includes a wide variety of fruits, vegetables, whole grains and protein sources, including shellfish like mussels. Additionally, both wild and farmed mussels have minimal impact on the environment. Mussels contain 7.4 grams of carbohydrates per every 100 grams. If your diet doesn't include zinc-rich foods like mussels, you may be more likely to develop age-related macular degeneration, recurrent infections and neurological problems like attention deficit hyperactivity disorder, or ADHD. Types of mussels. Mussels are teeming with vitamin B12, selenium, and manganese (offering over 100% of the RDA for each of them! Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. In this article, we take a more in-depth look at the nutrition profile and potential benefits of mussels. Further, several studies that have tested the heavy metal content of mussels mostly demonstrated that they did not exceed existing safety limits (27, 28, 29, 30). One reason for this is because mussel farming doesn’t require feed or chemicals, so it leads to no waste or pollution (13, 14). Mussels Benefits Protein. What’s more is they’re high in omega 3! Zinc deficiency can cause loss of appetite, poor growth, loss of hair, a poorly functioning immune system (leading to constant illness), poor wound healing and changes in taste sensation. 9 Health Benefits of Oysters (and Full Nutrition Facts), Shrimp 101: Nutrition Facts, Benefits, and Concerns, Lobster 101: Nutrition Facts, Benefits, Concerns, Refraining from collecting wild mussels, particularly those in waters near algal blooms. Selenium Amount: 76.2 mcg Daily Value: 109% It is rich in iron, manganese, phosphorous, selenium, zinc and vitamins C and B12. Mussel protein contributes to the building, maintenance, and repair of muscle and connective tissue. Shellfish allergy can be extremely serious, and in the case of a severe allergic reaction (anaphylaxis), it can be life-threatening (18, 19). A 3-ounce, 85-gram serving of cooked mussels contains 2.27 milligrams of zinc. Mussels are a wonderful food with a delicate taste that are high in protein and low in cholesterol and fat. Additionally, mussels provide a rare animal-based source of vitamin C, an essential vitamin with antioxidant functions (4). They are also a rich source of iron and selenium. B vitamins (B12 especially) have a crucial role in energy production, forming red blood cells, and supporting immune and cognitive health (2, 3). In addition to their impressive vitamin content, mussels are also a substantial source of minerals. ), making them great for supporting cellular health, DNA synthesis, fat and carbohydrate … Unfortunately, numerous fish and shellfish species have been subject to overfishing over the past few decades, resulting in depleted supplies (10, 11). There are 86 calories in 100 grams of Mussels. Kerns studied English literature and neurology at UC Davis. Shellfish, such as shrimp, clams, scallops, and lobster, are highly nutritious powerhouses. Plus they give you a shot of important minerals, such as zinc, which helps build immunity. On the positive side, mussels are one of the most sustainable choices of seafood. Mussels are low in fat, only containing 0,7g of saturated fat in a 3oz portion. Cultured mussels are known to have survived for almost 900 years, since the 12 th century. There are 172 calories in 100 g of mussels. It also acts as an antioxidant by inhibiting the ability of free radical compounds to damage cellular tissue and genetic material. We don’t really understand how it works, but it contains omega-3 fatty acids, which have anti-inflammatory and joint-protecting properties. They can do so with a … Here is the detailed information about nutritional benefits of mussels. In addition, mussels contain non-cholesterol sterol compounds that may actually inhibit the absorption of the cholesterol and help prevent heart disease and atherosclerosis. Mussels are believed to be one of the oldest species living on Earth, with their evidence of existence dating back to the ancient times. Mussels offer exceptional nutritional value, and their best benefit is the broad range of different nutrients they provide. Green-lipped mussel is a nutritional supplement taken from a type of mussel native to New Zealand. Eating mussels in place of red meat may be a good choice for weight management. A 3oz (85g) portion of cooked blue mussels contains 20g of protein and only 147 calories. Generally speaking, zinc seems safe. Mussels: nutrition. Such foodborne illnesses may include vibriosis, norovirus, and paralytic shellfish poisoning, otherwise known as PSP (22). Mussels are also a brilliant source of vitamins. Comparison Of Nutritional Values Of Blue Mussel, T … Evidence suggests that it might be of some use to people with More information and safety guidance on avoiding these illnesses is available at the links below: However, it should be noted that these foodborne illnesses are quite uncommon. Nutrition Facts for Cooked Blue Mussels - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. The protein content in mussels is comparable to red meat, but with less fat. Advanced Nutrition Search; Diet Analysis ☰ Advanced Nutrition Search | Diet Analysis. Mussels offer almost one gram of omega-3 per 100 gram serving, making them a moderately-high source (1). Minerals. For foods containing an even higher concentration of zinc per serving, choose 3 ounces of beef, 3 ounces of cooked oysters, 1 cup of barley or 3 ounces of crab or lobster. NutritionAdvance.com does not provide medical advice. Get full nutrition facts and other common serving sizes of Mussels including 1 small and 1 medium. A fantastic source of protein, low in calories and low in fat. Additionally, mussels provide a rare animal-based source of vitamin C, an essential vitamin with antioxidant functions . Zinc is a trace mineral - needed in only small amounts by our bodies but with many important functions. Mussels: Have you ever seen oblong shellfish scattered along the beach, or clinging to rocks or posts by the water? When a ship-wrecked sailor placed poles with netting in the waters of the French coast, he discovered that mussels had attached themselves to the poles. • Mussels contain over 8 times more iron than chicken. • Rope-grown mussels have been described as “the most sustainable source of Omega-3s!” Per 100g of raw mussels Vitamin B12 Folic Acid Iron Zinc Selenium Iodine RDA for adult men 1267% 18.5% 67% 26% 68% RDA for adult women 1267% 18.5% 39% 36% 68% The nutritional and healthy facts about shellfish For more information on different shellfish options, see this guide to clams. A higher omega-3 index (blood levels of omega-3) is strongly associated with improved cardiovascular health and a lower risk of adverse cardiovascular events (9). Calcium from mussels helps support healthy muscle tone and muscle contractions. Mussels are also a brilliant source of vitamins. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much zinc in scallops. Their nutritional profile comprises of vitamin A, B-vitamins like folate and B12, minerals like phosphorus, zinc and manganese as well as omega-3 fatty acids. Interest has focused on the potential benefits of a nutritional supplement prepared from the New Zealand green-lipped mussel… This provides 41 percent of the recommended dietary allowance of protein for women and 34 percent of the RDA of protein for men. The nutritional zinc content can be scaled by the amount in grams, oz or typical serving sizes. Smaller shellfish like shrimp and mussels are also good sources, both containing 14% of the DV per 100 grams (3.5 ounces) (7, 8, 9). The following data shows the nutritional values of mussels per 3.5 oz (100-gram) cooked serving (1). Another benefit of mussels is that they’re affordable, versatile, and straightforward to cook. The good: This food is a good source of Vitamin C, Thiamin, Riboflavin, Folate, Potassium and Zinc, and a very good source of Protein, Vitamin B12, Iron, Phosphorus, Manganese and Selenium. An overdose of zinc can lead to indigestion, diarrhoea, vomiting, nausea or headache. DHA and EPA are both associated with numerous health benefits, and they reliably increase blood levels of omega-3 (6). Although mussels are healthy, nutritious, and sustainable, they also have some potential drawbacks. Mussel vs Oyster - In-Depth Nutrition Comparison. Overall, mussels are tasty, affordable, convenient, and they contribute a wide range of vitamins and minerals to the human diet. While relatively rare, foodborne illnesses are another potential concern with any species of shellfish, including mussels. While there are some potential concerns to be aware of, it is fair to see that the benefits of mussels outweigh the drawbacks. With mussels, a protein called tropomyosin is thought to be one of the main allergens (15). Although the prevalence of shellfish allergy varies around the world, the estimated global prevalence is 0-5 to 2.5% of the population (16). Low in fat, rich in protein, mussels supply an exceptional amount of vitamin B12. Although severe zinc deficiency is rare in the United States, the American Dietetic Association reports that as many as 12 percent of average Americans don't consume the full amount of zinc they need on a daily basis. -It’s a food low in fat and high in protein, with proteins containing high nutritional value.-100 Grams of meat Mussel from Galicia treasure high in Omega 3.-It’s a natural source of vitamins (B12, riboflavin- B2-folacin-B9)-It’s natural source of minerals (iron, phosphorus, selenium, iodine, potassium and zinc). 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