The following data shows the nutritional values of mussels per 3.5 oz (100-gram) cooked serving (1). They are also a rich source of iron and selenium. 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. Mussels are also a brilliant source of vitamins. Cultured mussels are known to have survived for almost 900 years, since the 12 th century. Mussel protein contributes to the building, maintenance, and repair of muscle and connective tissue. However, this is very much dependent on the area where the mussels live (25, 26). A 3oz (85g) portion of cooked blue mussels contains 20g of protein and only 147 calories. 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. A 100g serving provides almost half of your daily value of protein. Although mussels are healthy, nutritious, and sustainable, they also have some potential drawbacks. We don’t really understand how it works, but it contains omega-3 fatty acids, which have anti-inflammatory and joint-protecting properties. In addition, mussels contain non-cholesterol sterol compounds that may actually inhibit the absorption of the cholesterol and help prevent heart disease and atherosclerosis. 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. 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. A fantastic source of protein, low in calories and low in fat. Who knew these creatures were actually amazing nutritional resources? 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. 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). Get full nutrition facts and other common serving sizes of Mussels including 1 small and 1 medium. Green-lipped mussels are a good source of protein, with 18.8 grams per 100-gram serving of cooked mussels. One reason for this is because mussel farming doesn’t require feed or chemicals, so it leads to no waste or pollution (13, 14). For more information on different shellfish options, see this guide to clams. Glycemic Index: 50, Calories:172, Net carbs: 7.39, Protein: 23.8. Mussels are also a brilliant source of vitamins. There are 172 calories in 100 g of mussels. Mussels offer exceptional nutritional value, and their best benefit is the broad range of different nutrients they provide. mussels (cooked) Mussels — Nutrition Facts. 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. Zinc Amount: 2.3 mg Daily Value: 15%. 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. Here is the detailed information about nutritional benefits of mussels. Shellfish allergy refers to an abnormal response to specific proteins found within mollusks and crustacean species. Mussel nutrition, glycemic index, calories and serving size. 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. 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. 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. 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). Minerals. Shellfish, such as shrimp, clams, scallops, and lobster, are highly nutritious powerhouses. 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. As shown, mussels are a significant source of vitamin B12 and various other B vitamins. What’s more is they’re high in omega 3! A 3-ounce, 85-gram serving of cooked mussels contains 2.27 milligrams of zinc. However, they are not as bioavailable and first need converting into DHA and ALA. 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. Mussels contain 7.4 grams of carbohydrates per every 100 grams. Each 3-ounce serving of cooked mussels contains approximately 48 milligrams of cholesterol, or about 16 percent of the total amount of cholesterol recommended for adults daily. This article reviews different types of shellfish, their nutrition, health benefits, and possible dangers. Additionally, both wild and farmed mussels have minimal impact on the environment. Although the prevalence of shellfish allergy varies around the world, the estimated global prevalence is 0-5 to 2.5% of the population (16). According to Food Allergy Research and Education, allergies to crustacean species (such as shrimp and lobster) are both more common and more severe. Plant sources of omega-3 are called alpha-linolenic acid (ALA). Mussels: Have you ever seen oblong shellfish scattered along the beach, or clinging to rocks or posts by the water? 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. Last Updated on January 24, 2020 by Michael Joseph. 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). Additionally, mussels provide a rare animal-based source of vitamin C, an essential vitamin with antioxidant functions (4). They contain high levels of highly desirable long chain fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). 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). Shellfish allergy can be extremely serious, and in the case of a severe allergic reaction (anaphylaxis), it can be life-threatening (18, 19). Source: USDA . 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. Oily fish tends to be the best dietary source of omega-3. NutritionAdvance.com does not provide medical advice. The nutritional zinc content can be scaled by the amount in grams, oz or typical serving sizes. There are vast reserves of mussels, and they are grown and harvested in line with strict regulations (12). https://www.nutritionadvance.com/oysters-nutrition-benefits However, if zinc is taken long term and in high doses, it can lead to copper deficiency. An average serving of PEI mussels has 2 milligrams of zinc. For a full listing of nutrients, see Mussels in the National Nutrient Database. Zinc is a trace mineral - needed in only small amounts by our bodies but with many important functions. © Copyright 2020 Hearst Communications, Inc. 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. However, an assortment of seafood options also provides these essential fatty acids. The green-lipped mussel Among some indigenous coastal cultures, shell-fish supplements have been long used as a traditional nutritional support for joint health. Mussels are an excellent way to reach your recommended daily allowance of zinc. For example, mussels combine protein with a nutrient-rich package of omega-3 and significant amounts of vitamins and minerals. Mollusks are one of two distinct types of shellfish, and this group also includes clams and oysters. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. 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. Such foodborne illnesses may include vibriosis, norovirus, and paralytic shellfish poisoning, otherwise known as PSP (22). One of the big benefits of mussels nutrition is the high level of protein. In addition to their impressive vitamin content, mussels are also a substantial source of minerals. Comparison Of Nutritional Values Of Blue Mussel, T … https://www.precisionnutrition.com/encyclopedia/food/mussels Mussels are low in fat, only containing 0,7g of saturated fat in a 3oz portion. However, allergies to mollusks such as mussels are not uncommon (17). 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. There are 86 calories in 100 grams of Mussels. Prepared in a classic moules marinière or in a more adventurous Thai curry, or simply steamed. 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. 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. • 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 Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. A 3-ounce, 85-gram serving of cooked mussels contains 2.27 milligrams of zinc. They’re also a good source of folate, iron, phosphorus, riboflavin, thiamin, vitamin C, and zinc. 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. It also acts as an antioxidant by inhibiting the ability of free radical compounds to damage cellular tissue and genetic material. Compare Mussel to Oyster by vitamins and minerals using the only readable nutrition comparison tool. Manganese Amount: 5.8 mg Daily Value: 289%. If there are any bacterial pathogens present in this water, they could contaminate the mussels (20, 21). Mussels are a wonderful food with a delicate taste that are high in protein and low in cholesterol and fat. Mussels have the most impressive nutritional profile of all shellfish. With mussels, a protein called tropomyosin is thought to be one of the main allergens (15). An overdose of zinc can lead to indigestion, diarrhoea, vomiting, nausea or headache. About 18% of the calories in mussels come from carbohydrates (30 calories). While relatively rare, foodborne illnesses are another potential concern with any species of shellfish, including mussels. Green-lipped mussel is a nutritional supplement taken from a type of mussel native to New Zealand. Mussels Benefits Protein. Other nutrients in mussels include thiamin, riboflavin, niacin, folate, magnesium, potassium, zinc, and omega-3 fatty acids. • Mussels contain over 8 times more iron than chicken. Selenium Amount: 76.2 mcg Daily Value: 109% Overall, mussels are tasty, affordable, convenient, and they contribute a wide range of vitamins and minerals to the human diet. DHA and EPA are both associated with numerous health benefits, and they reliably increase blood levels of omega-3 (6). 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. 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