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Are mussels good for you? Check out these benefits and nutritional recommendations

November 8, 2024

5 minutes

Healthy Eating

Mussels are a fantastic way to get low-calorie protein, vitamins, and minerals to help you feel your best. Whether you're on a weight loss journey or searching for healthy sources of protein that can support muscle and weight gain, you'll want to add mussels to your grocery list. Here, we'll take a look at the nutritional profile of mussels, how mussels can support various systems in your body, how mussels can support healthy weight management, and how you can incorporate mussels into your nutrition plan.

Nutritional profile of mussels

There are many varieties of freshwater and saltwater mussels, with most sold in grocery stores being blue mussels.

Let's take a look at the nutritional profile of a three-ounce serving of mussels:

• Calories: 146
• Protein: 20 grams
• Fat: 4 grams
• Carbohydrates: 6 grams
• Fiber: 0 grams
• Sugar: 0 grams

Mussels also contain a wide variety of vitamins and minerals, including iron, vitamin C, vitamin A, and calcium.

Health benefits of mussels for heart, brain, and muscle health

Some of the health benefits of mussels include:

• Anemia prevention: Anemia occurs when the body does not have enough iron. Mussels are a great source of iron, which is particularly important for women— 40% do not get enough iron in their diets. One three-ounce serving meets about 33% of a woman's daily iron needs.
• Cardiovascular health: Omega-3 fatty acids in mussels—including EPA and DHA—can support a healthy heart, lower blood pressure, and keep your heartbeat regular.
• High-quality protein source: The protein in mussels is easily digested, making it valuable for building muscle and fighting disease.

How mussels support weight management

Choosing nutrient-dense foods, like mussels, that provide essential nutrients without excess calories is important for weight management.

Tips for cooking and incorporating mussels into meals

Steamed mussels in garlic white wine broth

Ingredients:

• Extra virgin olive oil
• 4 large garlic cloves, minced
• 1 large shallot or small red onion, halved and thinly sliced
• Kosher salt
• 1 teaspoon Italian seasoning
• 1/2 to 1 teaspoon red pepper flakes
• 3 pounds mussels
• 1 cup chicken or vegetable broth
• 1/2 cup dry white wine
• 3 tablespoons chopped fresh parsley for garnish (optional)

To serve:

• 1 lemon, cut into wedges
• 1 French baguette or rustic Italian bread, sliced (optional)

Instructions:

1. Rinse mussels under cold water, scrubbing with a brush. Discard any mussels that are not fully closed.
2. In a large pot, heat olive oil over medium-high heat until shimmering.
3. Add garlic and shallots, season with salt, and cook until fragrant. Add Italian seasoning and red pepper flakes.
4. Add mussels, broth, and wine, and cover. Steam for 5 to 6 minutes until mussels open.
5. Remove from heat, stir in parsley, and serve with lemon wedges and bread.

Potential precautions to consider

Mussels can accumulate toxins and bacteria that may be harmful. Typically, cooking kills these contaminants, but it's advisable to consult with a healthcare professional concerning safety.

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