An often-overlooked nutrient powerhouse, 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, are searching for healthy sources of protein that can support muscle and weight gain, or you're simply looking for the best types of seafood for overall wellness, you'll want to add mussels to your grocery list. Here, we'll take a look at the nutritional profile of mussels, how musses 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, and you'll find that most varieties sold in grocery stores and seafood markets are blue mussels. The shell of a blue mussel is a deep bluish-black, and the mussel inside the shell is tan.
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
Mussels provide a wide variety of potential health benefits when enjoyed as a part of a balanced nutrition plan.
Some of the health benefits of mussels include:
- Anemia prevention: Anemia occurs when the body does not have enough iron, causing symptoms like tiredness, muscle weakness, and shortness of breath. Mussels are a great source of iron. This is especially important for women—40% of whom do not get enough iron in their daily diets. One three-ounce serving of mussels meets about 33% of a woman's daily iron needs, making these protein powerhouses a good choice to fight anemia.
- Cardiovascular health: The omega-3 fatty acids in mussels—including EPA and DHA, two important marine omega-3s—can support a healthy heart. In addition to lowering blood pressure and keeping your heartbeat regular, omega-3 fatty acids can also help to support the health of your blood vessels.
- High-quality protein source: The protein in mussels is superior to that found in many other types of seafood, including fish. The body easily digests the type of protein found in mussels, making it easier for your body to enjoy the maximum benefits of high-quality protein, supporting your body's ability to build muscle, fight disease, heal injuries, and more.
How mussels support weight management
When you're working to lose weight or maintain your weight, it's important to choose nutrient-dense foods that provide your body with the vitamins, minerals, and macronutrients that you need, without overloading on calories. Enjoying mussels as a part of your weight loss plan can allow you to enjoy a high-quality source of protein that can deliver fantastic flavor when cooked and seasoned well.
Tips for cooking and incorporating mussels into meals
Ready to start adding mussels to your diet? Whether you're enjoying them alongside corn on the cob or other fantastic veggies, or you're placing garlicky mussels on top of your favorite pasta, there are many ways that you can incorporate them into your healthy lunches and dinners.
Check out this recipe from The Mediterranean Dish:
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, use this recipe
- 1/2 to 1 teaspoon red pepper flakes, or Aleppo pepper
- 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:
- Rinse the mussels under cold running water, scrubbing with a brush, until the water runs clear. Discard any mussels that are not fully closed or do not close when you give them a gentle tap with your fingernail.
- In a large Dutch oven or 6-quart cooking pot, heat about 2 to 3 tablespoons of extra virgin olive oil over medium-high heat until shimmering.
- Add the garlic and shallots, and season with a good pinch of kosher salt. Add the Italian seasoning and red pepper flakes (or Aleppo pepper), if using. Cook, stirring frequently with a wooden spoon, until fragrant (manage the heat to make sure the garlic does not brown).
- Add the mussels and stir them around a bit, then pour in the broth and wine. Cover the pot and let the mussels steam over medium-high heat for about 5 to 6 minutes or until the mussels open up (you can give them a quick stir midway through).
- As soon as the mussel shells are open, immediately remove the pot from the heat and stir in the fresh parsley.
- Transfer the mussels and broth to serving bowls and serve immediately with lemon wedges and French or Italian bread to the side.
Potential precautions to consider
Mussels are filter feeders, which means that they eat plankton that they filter out of the water. Since mussels essentially act as water filters, they can also pick up toxins and bacteria that can make them harmful for humans to eat. Cooking mussels typically destroys these contaminants, making them safer for humans to eat.
Usually, farm-raised mussels are safer to eat than wild mussels, as they are grown on ropes that hang in the ocean and are exposed to fewer contaminants than wild mussels that live on the ocean's floor. That being said, even farm-raised mussels can contain levels of toxins that aren't a good fit for some groups of people. If you're unsure of whether it's safe for you to consume mussels, talk with your healthcare professional about which types of seafood are the best fit for your nutritional needs.
At Evidation, we're here to help you feel your best
The Evidation team is here to support you as you work to become your happiest, healthiest self. When you share your health data with Evidation, we'll compile your stats to provide you with personalized, content-based insights that give you the information you need to keep moving forward. We can't wait to support you on your journey! Click here to learn more about Evidation and download our free app today.
