1064 %
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 mussels?
104kcal
in a 140 g fillet
74 kcal per 100 g.
Source: UK CoFID 2021, record 16-497. Checked 5 October 2026.
2.5 gFat
16.9 gProtein
0 gFibre
1064 %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.
- 2.5 gFat
- 16.9 gProtein
- 3.5 gCarbohydrate
- 113 gWater
- 3.8 gMinerals and the rest
Below average for fish and seafood
Mussels are 74 kcal per 100 g. The 170 fish and seafood in this database average 138.
Mussels74
Fish and seafood average138
Low in fat
1.8 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per fillet2.5 g
Saturates, per fillet0.56 g
Vitamins and minerals in mussels
Five of the 20 reach the “high in” level, led by vitamin B12.
A source of
Only a trace
- Vitamin D
- Vitamin C
Show all 20 with amounts
Vitamin B120.0266 mg, 1064 %
Iodine0.196 mg, 131 %
Selenium0.0714 mg, 130 %
Chloride644 mg, 80 %
Phosphorus336 mg, 48 %
Niacin (vitamin B3)5.9 mg, 37 %
Riboflavin (vitamin B2)0.49 mg, 35 %
Zinc3.5 mg, 35 %
Copper0.31 mg, 31 %
Folate0.0518 mg, 26 %
Iron3.5 mg, 25 %
Biotin0.0098 mg, 20 %
Manganese0.27 mg, 13 %
Pantothenic acid (vitamin B5)0.55 mg, 9.1 %
Vitamin E1 mg, 8.6 %
Magnesium32.2 mg, 8.6 %
Vitamin B60.11 mg, 8 %
Calcium53.2 mg, 6.7 %
Potassium126 mg, 6.3 %
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
Per 100 g, mussels have the most vitamin B12 of the 6 here, ahead of prawns (standard, dried).
0.019mg
0.0127mg
0.011mg
0.005mg
0.005mg
0.005mg
Mussels, rawthis page
Prawns, standard, dried−0.0063 mg
Anchovies, canned in oil, drained−0.008 mg
Shrimps, dried−0.014 mg
Jackfish, raw−0.014 mg
All values per 100 g, from the same dataset. Differences are against mussels.
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Questions about mussels
What the numbers say to the questions people actually search.
How many calories are in a portion of mussels?
A typical portion (140 g, one fillet) gives 104 kcal. Per 100 g the figure is 74 kcal.
Is mussels high in vitamin B12?
Yes. Mussels, raw have 0.019 mg vitamin B12 per 100 g, 760 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do mussels have most of?
By share of the daily reference intake: vitamin B12 (0.019 mg, 760 %), iodine (0.14 mg, 93 %) and selenium (0.051 mg, 93 %) per 100 g.
Are mussels a good source of protein?
Mussels, raw have 12.1 g protein per 100 g, 65 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-497, Mussels, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993; Fe and K calculated from (16-390). Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 32 % of the weight as bought is eaten. 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. 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
- Coley, baked111 kcal
- Haddock, grilled98 kcal
- Kippers, grilled245 kcal
- Pangasius, poached102 kcal
- Rohu, raw79 kcal
- Skate, grilled79 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