Complete Protein
Contains all 9 essential amino acids. High bioavailability.
Raw Mussel
Raw Mussel (Raw) contains 11.9g of protein per 100g, with 2.2g fat, 3.7g carbohydrates, and 86 calories. This makes it a moderate protein source and a complete protein with all nine essential amino acids. Source: USDA FoodData Central.
USDA FoodData Central #174216 · Data as of Jan 2026 · All values per 100g
Mollusks, mussel, blue, raw
Low FatLow CarbMuscle BuildingLow Sugar
| Nutrient | Amount per 100g |
|---|---|
| Protein | 11.9 g |
| Calories | 86 kcal |
| Total fat | 2.2 g |
| Carbohydrates | 3.7 g |
| Saturated fat | 0.425 g |
| Cholesterol | 28 mg |
| Fiber | 0 g |
| Sugars | 0 g |
| Sodium | 286 mg |
| Potassium | 320 mg |
How protein-efficient is Raw Mussel?
Protein Energy
High Protein55%
of calories from protein
Great. A balanced source where about half the energy comes from protein.
Fat Ratio
5.3
grams protein per 1g fat
Lean. A healthy balance of protein and fat.
Calories for 30g
217
calories
Standard. Eating 217 calories fits well into a normal lunch or dinner.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.425g / 20g*
Cholesterol (Limit)28mg / 300mg*
Healthy Fats (Mono + Poly)1.1g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
286mg
Electrolyte
Potassium
HIGH
320mg
Electrolyte
Magnesium
34mg
Recovery
Iron
3.95mg
Energy
*Electrolytes support hydration and muscle contraction.
Raw
11.9g
Cooked
23.8g
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05