17 Fit Food calories Fish and seafood
Mussels calories and nutrition facts
Per 100 g: 86 kcal — 11.9 g protein, 2.2 g fat and 3.7 g carbs.
Sold by the kilo in their shells, mussels yield far less meat than the bag suggests, and nutrition figures refer to that meat. A pot of moules marinières, steamed open in white wine with shallots and parsley, is about 92 kcal per 100 g of mussels and broth; the frites and the bread for mopping are where the total climbs. Cooked mussels are rich in vitamin B12 and selenium.
- High in protein
- Low fat
- High in vitamin B12
- High in manganese
- Protein 58%
- Fat 24%
- Carbs 18%
In everyday portions
- 100 kcal is 115 g this much of it gives 100 kcal
- 20 g of protein is 170 g this much to eat for 20 g of protein
- Energy density Low 0.86 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 86 | 11.9 | 2.2 | 3.7 |
| Cooked | 108 | 17.2 | 2.1 | 5.1 |
| In white wine | 92 | 10.3 | 2.2 | 7.4 |
| Canned in tomato marinade | 145 | 12.5 | 7.9 | 5 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 86 kcal 4%
- Protein 11.9 g 24%
- Fat 2.2 g 3%
- Carbs available, without fibre 3.7 g 1%
- Fibre 0 g
- Salt 0.71 g 12%
Where the calories come from
- Protein 58%
- Fat 24%
- Carbs 18%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 48 µg 6%
- Vitamin D 0 µg 0%
- Vitamin E 0.55 mg 5%
- Vitamin K 0.1 µg <1%
- Vitamin C 8 mg 10%
- Vitamin B1 (thiamin) 0.16 mg 15%
- Vitamin B2 (riboflavin) 0.21 mg 15%
- Vitamin B3 (niacin) 1.6 mg 10%
- Vitamin B5 (pantothenic acid) 0.5 mg 8%
- Vitamin B6 0.05 mg 4%
- Folate (B9) 42 µg 21%
- Vitamin B12 12 µg 480%
- Choline 65 mg
Minerals
- Potassium 320 mg 16%
- Calcium 26 mg 3%
- Phosphorus 197 mg 28%
- Magnesium 34 mg 9%
- Iron 4 mg 28%
- Zinc 1.6 mg 16%
- Copper 0.094 mg 9%
- Manganese 3.4 mg 170%
- Selenium 44.8 µg 81%
- Iodine 140 µg 93%
- Sodium 286 mg 12%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- High in vitamin B12
- High in manganese
- High in iodine
- High in selenium
- Source of iron
- Source of phosphorus
- Source of folate
- Source of potassium
- Source of zinc
- Source of vitamin B2
Cooked
Energy and macros
- Energy 108 kcal 5%
- Protein 17.2 g 34%
- Fat 2.1 g 3%
- Carbs available, without fibre 5.1 g 2%
- Fibre 0 g
- Salt 0.81 g 13%
Where the calories come from
- Protein 64%
- Fat 17%
- Carbs 19%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 0.17 µg 3%
- Vitamin E 2.3 mg 19%
- Vitamin K 0 µg 0%
- Vitamin C 5.9 mg 7%
- Vitamin B1 (thiamin) 0.02 mg 2%
- Vitamin B2 (riboflavin) 0.29 mg 21%
- Vitamin B3 (niacin) 1.2 mg 7%
- Vitamin B5 (pantothenic acid) 0.28 mg 5%
- Vitamin B6 0.044 mg 3%
- Folate (B9) 48 µg 24%
- Vitamin B12 17.6 µg 704%
- Choline no data
Minerals
- Potassium 166 mg 8%
- Calcium 59.4 mg 7%
- Phosphorus 179 mg 26%
- Magnesium 66.6 mg 18%
- Iron 4 mg 29%
- Zinc 2.9 mg 29%
- Copper 0.11 mg 11%
- Manganese 0.19 mg 10%
- Selenium 55.7 µg 101%
- Iodine 106 µg 71%
- Sodium 322 mg 13%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- High in vitamin B12
- High in selenium
- High in iodine
- Source of iron
- Source of zinc
- Source of phosphorus
- Source of folate
- Source of vitamin B2
- Source of vitamin E
- Source of magnesium
In white wine
Energy and macros
- Energy 92 kcal 5%
- Protein 10.3 g 21%
- Fat 2.2 g 3%
- Carbs available, without fibre 7.4 g 3%
- Fibre 0.53 g
- Salt 0.86 g 14%
Where the calories come from
- Protein 45%
- Fat 22%
- Carbs 33%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E no data
- Vitamin K no data
- Vitamin C no data
- Vitamin B1 (thiamin) no data
- Vitamin B2 (riboflavin) no data
- Vitamin B3 (niacin) no data
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 no data
- Folate (B9) no data
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium no data
- Calcium no data
- Phosphorus no data
- Magnesium no data
- Iron no data
- Zinc no data
- Copper no data
- Manganese no data
- Selenium no data
- Iodine no data
- Sodium 345 mg 14%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
Canned in tomato marinade
Energy and macros
- Energy 145 kcal 7%
- Protein 12.5 g 25%
- Fat 7.9 g 11%
- Carbs available, without fibre 5 g 2%
- Fibre 2 g
- Salt 1.7 g 29%
Where the calories come from
- Protein 35%
- Fat 50%
- Carbs 14%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E no data
- Vitamin K no data
- Vitamin C no data
- Vitamin B1 (thiamin) no data
- Vitamin B2 (riboflavin) no data
- Vitamin B3 (niacin) no data
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 no data
- Folate (B9) no data
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium no data
- Calcium no data
- Phosphorus no data
- Magnesium no data
- Iron no data
- Zinc no data
- Copper no data
- Manganese no data
- Selenium no data
- Iodine no data
- Sodium 691 mg 29%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 83% Fewer calories than 83% of fish and seafood.
- 88% More vitamin B12 than 88% of fish and seafood.
- 99% More manganese than 99% of fish and seafood.
- 90% More iodine than 90% of fish and seafood.
- 93% More iron than 93% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
The whole table: Fish and seafood17 Fit
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 174216.
The vitamins and minerals it lacked come from CoFID (United Kingdom).
Carbs are available carbohydrates, without fibre, as on EU labels.