Mussels
Serving size: 3 oz cooked (85g)
Allergens: shellfish
Why Eat Mussels?
Mussels are a sustainable, nutrient-dense seafood providing excellent B12, iron, manganese, and selenium. Farmed mussels actually improve water quality by filtering algae, making them one of the most environmentally responsible protein choices available.
Mussels contains 5.8x more vitamin b12 per serving than Wild Salmon.
At a Glance
Nutrient Fingerprint
Mussels's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Vitamin B12 (% DV) vs similar Proteins
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Mussels per serving (3 oz cooked (85g)), grouped by category.
20 mcg per serving
65 mcg per serving
12 mg per serving
77 mcg per serving
665 mg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Mussels
Storage & Selection Tips
How to Select
Live mussels should be closed or close when tapped. Discard broken shells. They should smell like the ocean. Debeard (remove the stringy fiber) before cooking.
How to Store
Store live mussels in the refrigerator in a bowl covered with a damp towel. Don't store in water or sealed containers.
Shelf Life
Live mussels keep 1-2 days refrigerated. Cook promptly for best quality. Canned smoked mussels last 3-5 years.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Mussels Appears in These Nutrient Guides
Magnesium
7% DV per serving
Iron
32% DV per serving
Omega-3
42% DV per serving
Vitamin C
13% DV per serving
Calcium
2% DV per serving
Zinc
21% DV per serving
Folate
16% DV per serving
Vitamin B12
833% DV per serving
Potassium
5% DV per serving
Vitamin A
9% DV per serving
Selenium
138% DV per serving
Manganese
252% DV per serving
Phosphorus
19% DV per serving
Copper
11% DV per serving
Thiamin (Vitamin B1)
25% DV per serving
Riboflavin (Vitamin B2)
31% DV per serving
Niacin (Vitamin B3)
16% DV per serving
Pantothenic Acid (Vitamin B5)
16% DV per serving
Vitamin B6
6% DV per serving
Protein
40% DV per serving
Sodium
14% DV per serving
Leucine
51% DV per serving
Isoleucine
64% DV per serving
Valine
49% DV per serving
Tryptophan
81% DV per serving
Lysine
71% DV per serving
Similar Foods (Proteins)
Compare Mussels
See how Mussels stacks up against another food, nutrient by nutrient.
Mussels Supports These Goals
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See how Mussels fits into a complete whole-food nutrition plan. Our free tool builds a personalized food stack based on your supplement goals.
Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.