Mussels (Blue, Cooked, Moist Heat)
Mussels are a highly nutritious seafood option, rich in protein and packed with essential vitamins and minerals. When prepared using moist heat cooking methods like steaming or boiling, blue mussels retain their delicate texture and savory flavor. These mussels provide an excellent source of high-quality protein, while being relatively low in fat and calories, making them an ideal choice for those seeking a healthy addition to their diet.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 172 kcal |
| Protein | 23.8 g |
| Total Fat | 4.48 g |
| Saturated Fat | 0.85 g |
| Carbohydrates | 7.39 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 33 mg |
| Iron | 6.72 mg |
| Magnesium | 37 mg |
| Phosphorus | 285 mg |
| Potassium | 268 mg |
| Sodium | 369 mg |
| Zinc | 2.67 mg |
| Copper | 0.149 mcg |
| Manganese | 6.8 mg |
| Selenium | 89.6 mcg |
| Vitamin C | 13.6 mg |
| Thiamine (B1) | 0.3 mg |
| Riboflavin (B2) | 0.42 mg |
| Niacin (B3) | 3.0 mg |
| Vitamin B6 | 0.1 mg |
| Folate (B9) | 76 mcg |
| Vitamin B12 | 24.0 mcg |
| Vitamin A | 91 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Blue Mussels
Mussels are an excellent source of lean protein, which is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones. They are particularly high in Vitamin B12, a nutrient critical for nerve function and the formation of red blood cells. In addition, mussels provide substantial amounts of Iron and Magnesium, both vital for energy production and muscle function. The Vitamin C content in mussels also helps to support the immune system, while the Zinc and Selenium contribute to antioxidant defense and overall cellular health.
Dietary Considerations and Allergen Information
Mussels are a great choice for many dietary preferences, including low-calorie, high-protein, and nutrient-dense meals. However, they are not suitable for individuals with shellfish allergies. Mussels also contain a moderate amount of sodium, so individuals following a low-sodium diet should consume them in moderation.
Ideal Pairings
Mussels are versatile and can be enjoyed in a variety of dishes. For a light, refreshing meal, pair them with a fresh salad or whole grain pasta. For a heartier option, serve them alongside a vegetable stir-fry or risotto. Their natural brininess makes them an excellent accompaniment to wineโconsider pairing with a crisp white wine or a lightly chilled rosรฉ for a delightful combination.
Conclusion
Blue mussels are a delicious and nutrient-packed seafood choice that can easily be incorporated into a variety of recipes. With their rich protein content, essential vitamins, and minerals, mussels offer a flavorful way to support a healthy diet. Whether enjoyed as an appetizer, main dish, or part of a larger meal, mussels provide a satisfying and healthful addition to any culinary repertoire.
