Composition, nutritional value and calorie content of mussels. Determining the calorie content of mussels Mussels calories

This product refers to mollusks that have 2 valves. Thanks to their tight closure, the product retains its freshness. Mussels are not only found in the wild. People have been practicing their artificial cultivation for a long time. The time it takes for a mussel to reach the required size is 18 months.

Calorie content of mussels

Mussels, like any other seafood, are low in calories - 86 kcal. The steamed product has a high calorie content - 171 kcal. And canned ones - 88 kcal. There is enough protein in mussels - 11.9 g, not so much fat - 2.24 g, a little more carbohydrates - 3.69 g.

Benefits of mussels

Phosphatides contained in mussels have a beneficial effect on the liver. Fats are represented by polyunsaturated fatty acids - they are responsible for eye vigilance and high speed of brain activity. Mussels contain vitamin E, a natural antioxidant. The enzymes contained in the product improve the functioning of the digestive system.

Damage to mussels

Gout, blood clotting disorders - with such diagnoses, put mussels aside. If you are prone to allergic reactions, the product may cause an allergy. It contains saxitoxin. This is due to the mussels performing filter functions: the water is purified, and harmful substances remain inside the shell of the mollusk.

	Product	Kcal	Proteins, g	Fats, g	Angle, g
	Blue mussel, raw	86	11,9	2,24	3,69
	Steamed blue mussel	172	23,8	4,48	7,39
	Canned mussels	88	17,5	2	0
	Marinated mussels	67,3	6,982	1,113	7,219
	Mussels in Tomato Sauce Base (Mixtures)	112	12,52	2,32	8,64

Mussel meat is a unique delicacy. In the process of various cooking methods - boiling, frying, marinating, smoking - the taste qualities of the product are revealed in a special way. True connoisseurs prefer to eat them in their pure form, washed down with good wine, while others prepare overseas snacks that are not only tasty, but also wildly healthy.

Calorie content and composition

The nutritional value (BJU) of 100 grams of shellfish meat is only 77 kcal. Of these, the majority is occupied by easily digestible protein - 12 g, as well as valuable fats - 2 g, carbohydrates - 3.4 g.

The composition contains a large amount of water, which is not surprising for a marine life - 83 grams.

In addition, mussel meat contains cholesterol - 40 mg. However, there is no need to be afraid.

For the use of such a product to be harmful, you need to eat huge portions every day, and this is physically impossible. On the contrary, the required percentage of fatty acids will each time normalize and strengthen the heart and blood vessels, preventing the formation of blood clots in the walls.

The energy ratio of a 100-gram serving of shellfish meat, or KBZHU as a percentage, is 5.4: 14: 3: 2.5.

The glycemic index (GI) of the seafood delicacy is very low - the indicators vary from 0 to 1. This feature makes the product dietary and safe for diabetics, since it does not cause spikes in blood sugar at all. In addition, the digestion process will be faster, safer, and without the formation of fatty deposits.

Mussel meat is valued not only for its taste. First of all, it is rich in vitamins and mineral elements, without which the normal functioning of an adult body is impossible. In addition, amino acids and antioxidants help cope with various diseases, including reproductive system problems.

Chemical composition:

• ash;
• sulfur;
• calcium;
• potassium;
• magnesium;
• phosphorus;
• sodium;
• iron;
• ascorbic acid;
• vitamin A;
• B vitamins - B1, B2;
• vitamin C;
• vitamin PP;
• vitamin E;
• retinol;
• niacin;
• thiamine;
• riboflavin;
• cholesterol;
• saturated fatty acids (SFAs).

Beneficial features

Surprisingly, mussel meat is superior in nutritional value to chicken and beef. The high content of protein, amino acids, fats and carbohydrates allows you to completely replace other meat products without causing harm to the body.

Nutritionists say: low calories and easily digestible nutritious protein are the key to healthy food. Boiled mussels can be safely included in your diet.

By the way, boiled shellfish are part of the so-called overseas diet. A special feature of this marine protein food is the presence of large amounts of boron and cobalt - very rare mineral substances that regulate the process of hematopoiesis.

Main useful qualities:

• improves metabolism;
• increases the protective functions of the immune system necessary in the fight against infectious, viral, and colds;
• prophylactic against arthritis;
• stimulates blood circulation;
• has a cleansing effect, freeing the body from toxins, harmful salts, liquids, toxins;
• helps with vitamin deficiency;
• due to the high iodine content, it improves the functioning of the thyroid gland;
• strengthens the endocrine system;

• increases tone, mood, energizes;
• normalizes the functioning of the central nervous system;
• eliminates fatigue, irritability, insomnia;
• strengthens the skeletal system, teeth, nails;
• has a rejuvenating effect, improving the condition of the skin and hair;
• has a positive effect on male potency, especially the liquid from the shell;
• is a powerful aphrodisiac;
• the presence of antioxidants helps to cope with weakened immunity, as well as protect and restore new cells;
• prevention of bone fragility, fractures;

• anti-inflammatory effect;
• relieving joint pain;
• has a positive effect on women's health - increases the viscosity of vaginal discharge;
• replenishes iron deficiency during pregnancy and breastfeeding;
• is an excellent dietary product;
• accelerates the growth of muscle mass;
• strengthens the cardiovascular system;
• has a moisturizing, nourishing effect on the skin of the face;
• the blood becomes thicker, the walls of blood vessels become stronger.

Harm and contraindications

Surprisingly, such healthy, valuable mussels can negatively affect human health, despite the fact that they consist of useful elements.

Doctors claim that the product can thin the blood - this property is dangerous for people with poor clotting ability. Therefore, in order to avoid worsening the condition, you should avoid eating seafood.

By the way, mollusks are so-called marine filters. Liters of water pass through them, which, as a rule, contains various harmful impurities and other organic substances. For this reason, it is not recommended to eat freshly caught shells. It is best to rinse them thoroughly with clean water before cooking.

The meat of fresh mussels tends to release a toxic substance - saxitoxin or paralytic toxin. However, you should not think that all shells without exception are “rich” in this infection. A low-quality product is obtained only as a result of catch from artificial reservoirs, where, as a rule, there is standing water. Because of this, flushing out the toxin is simply impossible. In addition, there may be particles of sand or pearls inside the shell that damage tooth enamel.

An older child should try this product with caution and be sure to monitor his health: if a rash, diarrhea, or red spots appear, consult a specialist.

Features of preparation and use

Before you start preparing a dish with added seafood, be sure to thoroughly rinse the mussels, especially if they were caught in open waters that are filled with organic substances that are harmful to the human body.

The stores offer dozens of different suppliers of mussel meat, each of which differs in appearance, size and, as gourmets note, taste. In any case, it is recommended to buy frozen shellfish, sold in bags.

A thorough examination of the packaging will be a mandatory rule. Make sure there is no damage, dark spots, or excess liquid. It’s a bad sign if the bag contains a lot of ice and sticky shells - this indicates repeated freezing, which, in turn, kills useful and nutritious elements.

To avoid stumbling upon a spoiled product, look at the date of manufacture and packaging.

A variety of delicious dishes are prepared using overseas meat. In national European cuisines you can find fried, pickled, stewed mussels. Each cooking procedure is accompanied by a certain sauce - garlic, tomato, cream. In addition, wine vinegar goes well with shellfish, which reveals all the taste qualities of the delicacy.

The most tender shellfish meat is usually fried in batter. Potatoes, lemon, pasta, sea salt, olive oil, cheese, and a variety of vegetables are suitable as a side dish and additional component. Sometimes you can even find pate, stew, mousse, soufflé, and pilaf based on the meat of sea creatures.

Try to eat only fresh food that retains all the taste and sophistication of the overseas delicacy. Also, heating mussels can cause indigestion or worse poisoning.

Let's present a couple of simple but delicious recipes.

Mussels in white wine

Ingredients:

• 2 kg of shellfish;
• 100 ml olive oil;
• 70 g onion;
• 150 g Chili sauce;
• 300 ml white wine;
• spices, herbs.

Preparation.

• Heat a frying pan greased with olive oil.
• Finely chop the onion.
• The garlic needs to be squeezed out.
• Place the chopped ingredients into a heated frying pan, season with pepper and thyme. All this is fried until golden brown.
• Pour in some hot sauce and continue frying for another 1 minute.
• Add white wine here and let it warm up.
• Now you can lay out the mussels seasoned with salt. Cook with the lid closed for about 7 minutes, remembering to stir.
• The shells have opened - the dish is ready. Sprinkle with chopped parsley before serving.

Baked mussels in creamy sauce

Components:

• 500 g sea meat;
• 70 g onions;
• 100 g hard cheese;
• 30 g butter;
• 25 g olive;
• 250 heavy cream;
• garlic;
• spices.

Recipe description.

• Rinse the thawed mussels well under the tap and let dry in a colander.
• Grease the frying pan with oil (olive, then butter), heat well.
• Fry finely chopped onion until golden brown.
• Pour the cream here, but do not let it boil - otherwise it will curdle.
• Add salt, garlic, pepper to the hot cream mixture. Stir, remove from heat.
• Place clams on a baking sheet, pour cream sauce over them, grate cheese on top.
• Place all this in an oven preheated to 180 degrees.
• Baking time - 20 minutes.
• It is recommended to serve with rice, wine or champagne.

Mussel meat is an unusual product with unique taste and nutritional qualities. You can truly enjoy an overseas delicacy if it is of high quality and freshness. It is not recommended to skimp on it, because in addition to taste, you should think about the benefits for your health.

You will learn how to cook mussels in cream sauce in the following video.

Mussels are a delicacy that people have been eating for 800 years. These products contain few calories per 100 grams and fill the human body with useful elements. They can be prepared by baking and frying. In addition, they are smoked, pickled and even eaten in their natural form!

Is it good to eat mussels while losing weight?

Are you losing weight? Then low-calorie dietary mussels are what you need. What are the advantages of this seafood?

• low-calorie - only about 77 kcal per 100 grams;
• beneficial effect on metabolism;
• the presence of highly digestible proteins (11.5 g), fats (2 g) and carbohydrates (3.3 g), which the body needs so much;
• 100 grams of product contains 22% of the daily requirement of iron, 25% of vitamin E and 13% of vitamin C;
• Can replace meat (beef, chicken).

With regular consumption of mussels, you can saturate the body with components necessary for human health. This is also a great way to lose weight: including boiled mussels with olive oil and fresh vegetables in your diet will increase the rate of calorie burning!

However, the product in question can also cause harm to the body. Experts do not advise consuming mussels for those people who:

• there are problems with blood clotting;
• Kidney diseases were detected.

In addition, it is known that mollusks absorb harmful impurities and chemical compounds that are found in sea water. Microorganisms tend to deposit on the inner walls of shells. And if all the garbage is not removed from there, the concentrated poison can have a bad effect on the body and cause nerve damage.

To remove toxic deposits from seafood, manufacturers soak it in fresh water before sending it to stores.

How many calories are in 100 grams of mussels?

The calorie content of raw sea mussels is 75–80 kcal per 100 grams. This is explained by the fact that most seafood is water.

Shellfish can replace eggs because they contain 2 times more protein. And if you don’t like meat, then in order to saturate your body with approximately the same amount of useful elements that are found in a large steak, you need to eat 15 mussels at a time.

1. There are 50 kcal per 100 grams of boiled shellfish. This serving contains 9.1 g of protein and 1.5 g of fat.
2. As for baked mussels, 100 grams will contain 127 kcal. Amount of useful elements: 8.1 g protein, 0.4 g carbohydrates, 10.4 g fat.
3. The calorie content of mussels in oil is 128 kcal. 100 g of product contains 18 g of protein, 4 g of fat, 5 g of carbohydrates.

How to properly clean mussels?

It all depends on where you will eat boiled seafood - at home or in a restaurant.

Advice from nutritionist Irina Shilina
Pay attention to the latest weight loss method. Suitable for those for whom sports activities are contraindicated.

• If you choose the second option, then the waiter will immediately serve you a fork and tweezers. You need to hold it with tweezers and use another device to remove the meat from the sink.
• If you are served raw mussels, then you can bring the shell to your mouth and, as if from a cup, begin to suck in the healthy product.

When eating shellfish at home, there are also no particular difficulties, since boiled mussels will open the shell after processing. The product will contain pebbles, grains of sand, fragments of valves and a tuft of algae (beard). The buyer simply needs to remove unnecessary debris and separate the meat from the flaps.

If you bought a frozen product, then you should follow this action plan:

1. We select only tightly closed shells and place them in the pan. After that, fill it with water and add a little corn flour. Leave for an hour. This way you can remove the sand that is contained in the sinks.
2. If you notice antennae, you need to remove them with pliers or a knife, pulling them towards the base of the shell. Next, clean the mussel shells with a stiff brush.
3. We rinse the product and immediately begin cooking.

How to clean fresh shellfish yourself? We choose according to the same principle: closed, intact and undamaged shells. Pour cold water into a saucepan and place the selected shellfish there.

If 30 minutes have passed, then you need to scrub the sinks with a brush. Set aside cleaned foods in clean water. After this you can start cooking.

Helpful tip: when the clams are only slightly open, you should press on them, and if the shells slam shut, you can start cooking. Otherwise, doubts arise about the freshness of the product; it is better not to consume it.

Simple mussel recipes

In any case, it is advised not to subject shellfish to prolonged heat treatment. If this advice is not followed, you will end up with tough and not very tasty meat. We bring to your attention three simple mussel recipes for effective weight loss.

Boiled mussels with sauce

We will need:

• unpeeled mussels – 1 kg;
• lemon, peppercorns, bay leaf;
• cream 10-33% – 500 grams;
• Parmesan cheese – 100 grams;
• egg yolk – 2 pieces;
• garlic – 1 clove;
• basil.

Step-by-step recipe for preparing this dish:

1. Pour water into a saucepan, put on fire, add a couple of bay leaves (to taste), 10 peppercorns.
2. 3-5 minutes after boiling, lower the shellfish into the liquid and cook for the same time.
3. As soon as you notice that seafood has begun to open, you need to remove it from the water. If they do not open, they cannot be eaten.
4. All you have to do is separate the clam from the shell and place it on a baking sheet.
5. For the sauce you will need to grate the cheese, chop the garlic and basil, add the boiled chopped yolk. Pour sauce over each piece.
6. Place in the oven at 200 degrees for 10 minutes. The dish is ready!

Marinated mussels with onions

Ingredients for cooking:

• mussels in shells – 400 g;
• chopped shallots - ¼ cup;
• red wine vinegar - 2 tablespoons;
• sauce;
• balsamic vinegar – ½ teaspoon;
• salt, ground black pepper to taste.

Simple steps to prepare shellfish:

1. Place unshucked oysters in a bowl with ice.
2. Cover with lid before cooking.
3. Chop the onion, add vinegar, sauce, balsamic vinegar and other seasonings, whisk the mixture.
4. Add this brine to seafood and place in a cold room. In a day the dish will be ready!

Mussels in white wine with garlic

In order to prepare a delicious dinner, you will need these products.

Mussels are not only tasty, but also healthy seafood, which is used in medicine and cosmetology. Scientists have proven that the polyunsaturated acids they contain protect the human heart, preventing the development of diseases of the cardiovascular system. Doctors recommend including them in the diet of both adults and children. You can eat them in small portions 1-2 times a week. In combination with fresh vegetables and grains, they saturate the body with vitamins and speed up the weight loss process.

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  Calorie content and BZHU

  Mussels are a dietary product. Therefore, they can be eaten by people who monitor their weight and count the number of calories in the food they consume. Few people know that they contain large amounts of protein.

  The daily intake of sea shellfish for an adult is no more than 200 grams.

  The table shows the energy and nutritional value (BVV) per 100 grams of seafood.

  Health benefits of mussels

  Mussels have a rich chemical composition, which makes the product beneficial for human health. The low-calorie delicacy with a delicate taste contains vitamins A, E, K, group B, as well as valuable macro- and microelements: potassium, sodium, phosphorus, iron and manganese. The lack of these substances in the body leads to a sharp deterioration in health. The beneficial properties of shellfish for men's and women's health are discussed below.

  

  For men

  Benefits for men:

  • Accelerate the growth of muscle mass, give strength for sports and heavy physical work.
  • The protein in their composition promotes the production of the main male hormone - testosterone.
  • The combination of zinc and selenium has a beneficial effect on reproductive function. Their deficiency in the body leads to infertility.
  • Mussels are a natural aphrodisiac. Their regular use increases sexual desire.

  

  For women

  Benefits for women:

  • Shellfish meat speeds up metabolism and promotes gradual weight loss without harm to health.
  • Strengthens the nervous system. This property of the product is especially important for women during menopause, which is often accompanied by irritability, chronic nervousness and apathy.
  • Polyunsaturated fatty acids increase collagen production and promote skin cell renewal.
  • Potassium and phosphorus strengthen nails and improve hair condition.
  • Protein is a building material for human cells and organs, so pregnant women should diversify their menu with seafood delicacies, but only after consulting with their doctor.

  Contraindications

  Mussels can be harmful to human health, so doctors recommend that you familiarize yourself with the contraindications to their use:

  • Breastfeeding period.
  • Tendency to an allergic reaction.
  • Poor blood clotting.
  • Diseases of the genitourinary system.
  • Children under three years of age.
  • Gastritis.
  • Stomach ulcer.

  Recipes

  Cheese cream soup

  List of ingredients:

  • peeled mussels - 200 g;
  • cream cheese - 150 g;
  • potatoes - 150 g;
  • onion - 1 pc.;
  • salt - to taste;
  • fresh greens - 1 small bunch.

  Preparation:

  1. 1. Boil the mussels. Frozen seafood should be cooked for no more than 5 minutes, and fresh seafood in shells - 10–12 minutes.
  2. 2. Cut the potatoes into large cubes and boil in salted water until soft. Then puree it using a blender.
  3. 3. Cut the onion into half rings and fry until golden brown. Add mussels to it and simmer over medium heat for 4 minutes.
  4. 4. Place all ingredients into a saucepan and salt the dish. Cook, stirring, 5 minutes. The cheese should be completely melted.
  5. 5. Sprinkle the finished soup with herbs.

  Diet salad

  List of ingredients:

  • peeled mussels - 200 g;
  • shrimp - 200 g;
  • avocado - 100 g;
  • cherry tomatoes - 4 pcs.;
  • quail eggs - 2 pcs.;
  • olive oil - 4 tbsp. l.;
  • Dijon mustard - 1 tsp;
  • salt - to taste.

  Preparation:

  1. 1. Fry the mussels and shrimp until cooked.
  2. 2. Cut the avocado and tomatoes into cubes.
  3. 3. Boil the eggs and finely chop or grate on a fine grater.
  4. 4. For dressing, mix olive oil with mustard.
  5. 5. Mix all salad ingredients well, season with sauce and salt.

  Mussels in creamy sauce

  List of ingredients:

  • mussels - 500 g;
  • cream or fat sour cream - 230 ml;
  • shallots - 100 g;
  • vegetable oil - 50 ml;
  • cheese - 200 g;
  • salt - to taste.

Mussels can be considered a delicacy for their exquisite appearance. They have as many fans as other seafood - after all, this spectacular appetizer can decorate any table! In addition, this is a fairly light product, and you can afford it even while losing weight. Let's look at how many calories are in mussels and what their benefits are.

Benefits and calorie content of mussels

As already noted above, they are a fairly light product. Mussel meat has a calorie content of only 77 kcal per 100 g. It is mainly a protein product - 11.5 g. It contains very little fat - only 2 g, and carbohydrates too - 3.3 g. Thanks to this composition, this product is ideal for dietary cuisine.

It is worth noting the beneficial properties of mussels. By eating them, you enrich your body with rare essential acids omega-3 and omega-6, which are present only in a narrow range of seafood. Moreover, mussels contain a lot of vitamins - A, C, PP, E, as well as group B. They also contain useful minerals - magnesium, potassium, calcium, iron and phosphorus.

Their regular consumption has a general strengthening effect, improves vision, makes hair, skin and nails healthier, and also strengthens the body's immune defense.

Mussels for weight loss

Due to the low calorie content of mussels, they can be used as an element of a healthy diet when losing weight. It is best to switch to proper nutrition with a mandatory hearty breakfast, a good lunch with liquid hot food, and for dinner prefer mussels with a vegetable side dish.

This tasty and simple diet will quickly help you get in shape, and most importantly, you can stick to it for as long as you like, since it is harmless. The main thing is to exclude everything sweet, fatty and starchy. This is a must for healthy weight loss.