594 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in cooked mussels?
146kcal
in a 140 g fillet
104 kcal per 100 g.
Source: UK CoFID 2021, record 16-390, 7 analysed samples. Checked 5 October 2026.
3.1 gFat
24.8 gProtein
0 gFibre
594 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.
- 3.1 gFat
- 24.8 gProtein
- 4.9 gCarbohydrate
- 106 gWater
- 1.5 gMinerals and the rest
Below average for fish and seafood
Mussels are 104 kcal per 100 g. The 170 fish and seafood in this database average 138.
Mussels104
Fish and seafood average138
Low in fat
2.2 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per fillet3.1 g
Saturates, per fillet0.48 g
Vitamins and minerals in mussels
Seven of the 21 reach the “high in” level, led by vitamin B12.
Show all 21 with amounts
Vitamin B120.0148 mg, 594 %
Iodine0.346 mg, 231 %
Selenium0.0924 mg, 168 %
Chloride980 mg, 123 %
Phosphorus361 mg, 52 %
Niacin (vitamin B3)7.8 mg, 49 %
Zinc4.8 mg, 48 %
Iron4.6 mg, 33 %
Biotin0.0154 mg, 31 %
Riboflavin (vitamin B2)0.36 mg, 26 %
Copper0.24 mg, 24 %
Vitamin A0.164 mg, 20 %
Vitamin E2.4 mg, 20 %
Magnesium70 mg, 19 %
Folate0.035 mg, 18 %
Manganese0.25 mg, 13 %
Potassium162 mg, 8.1 %
Pantothenic acid (vitamin B5)0.45 mg, 7.5 %
Calcium56 mg, 7 %
Vitamin B60.04 mg, 3 %
Thiamin (vitamin B1)0.03 mg, 2.5 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What mussels don’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 1.8 % of the thiamin reference intake per 100 g.
Vitamin D
Tracein mussels
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein mussels
Find it inCherries, West Indian2150 % per 100 g
Thiamin (vitamin B1)
1.8%in mussels, per 100 g
Find it inWheatgerm164 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Mussels against other fish and seafood
Mussels come second for vitamin B12 here, just behind oysters (raw).
0.017mg
0.0106mg
0.0047mg
0.0034mg
0.0032mg
0.003mg
Oysters, raw+0.0064 mg
Mussels, purchased cookedthis page
Salmon, pink, canned in brine, drained−0.0059 mg
Crab, white meat, purchased cooked−0.0072 mg
Salmon, smoked−0.0074 mg
White fish, dried, salted−0.0076 mg
All values per 100 g, from the same dataset. Differences are against mussels.
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Questions about mussels
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of mussels?
A typical portion (140 g, one fillet) gives 146 kcal. Per 100 g the figure is 104 kcal.
Is mussels high in vitamin B12?
Yes. Mussels, purchased cooked have 0.0106 mg vitamin B12 per 100 g, 424 % of the NRV, above the 30 % threshold for a “high in” claim.
Does cooking change the vitamin B6 in mussels?
Yes. Per 100 g, vitamin B6 goes from 0.08 mg raw to 0.03 mg cooked. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals do mussels have most of?
By share of the daily reference intake: vitamin B12 (0.0106 mg, 424 %), iodine (0.247 mg, 165 %) and selenium (0.066 mg, 120 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-390, Mussels, purchased cooked, 7 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Mussel). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More fish and seafood
- Rock Salmon/Dogfish, raw154 kcal
- Shrimps, frozen73 kcal
- Whiting, in crumbs, fried191 kcal
- Cod, in batter, fried285 kcal
- Haddock, coated in crumbs, frozen, raw141 kcal
- John Dory, raw89 kcal
- All 170 fish and seafood
Most vitamin B12
- Cockles, boiled0.047 mg
- Winkles, boiled0.036 mg
- Crab, brown meat, purchased cooked0.0224 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide