Steamed Mussels (3 oz)

85 g
146 Calories
Proteins
Insight

Steamed mussels are a celebrated seafood delicacy prized for their tender, slightly chewy texture and sweet, pleasantly briny flavor that elegantly captures the essence of the ocean. Often served directly in their striking dark blue shells, these bivalves act as perfect culinary sponges, effortlessly absorbing the rich flavors of aromatic garlic, white wine, butter, and fresh herbs. They are a beloved staple in classic dishes like French moules marinières, hearty Mediterranean seafood stews like cioppino, and robust pasta entrees, frequently accompanied by a slice of crusty bread to soak up the savory broth. Despite offering such a rich and sophisticated dining experience, Steamed Mussels (3 oz) calories are remarkably low, making them an ideal choice for culinary enthusiasts seeking a light yet incredibly satisfying protein.

Culinary & Storage Tips

Selection

Look for tightly closed, unchipped shells that smell fresh like the ocean; if a shell is slightly open, tap it—if it doesn't close immediately, discard it.

Storage

Store live mussels in the coldest part of your refrigerator in a breathable container, such as a bowl covered with a damp cloth, for no more than two days. Never store them submerged in fresh water or sealed in a plastic bag.

Healthy Uses

  • Toss into a whole-wheat pasta or zucchini noodle dish with a light garlic, lemon, and white wine broth.
  • Add them to a nutrient-packed tomato and fennel seafood stew or bouillabaisse for extra protein.
  • Serve chilled, steamed mussels removed from the shell and tossed in a vibrant citrus and cilantro ceviche-style salad.

Macronutrients

Per Serving

20.2g Protein · 6.3g Carbs · 3.8g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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