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Protein facts for Mussels per 100g and per 3 oz serving. Values are USDA-approximate for raw or standard prepared state.
| Nutrient | Amount |
|---|---|
| Calories | 86 kcal |
| Protein | 12g |
| Total Carbohydrates | 3.7g |
| Dietary Fiber | 0g |
| Total Fat | 2.2g |
| Serving | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 50g | 6g | 43 | 1.9g | 1.1g |
| 3 oz (85g) | 10.2g | 73 | 3.1g | 1.9g |
| 100g | 12g | 86 | 3.7g | 2.2g |
| 150g | 18g | 129 | 5.6g | 3.3g |
| 200g | 24g | 172 | 7.4g | 4.4g |
Based on one 3 oz serving (85g, 10.2g protein).
| Daily Protein Target | Target (g) | % Covered | Remaining (g) |
|---|---|---|---|
| Sedentary adult (0.8g/kg, ~150lb person) | 55g | 19% | 44.8g |
| Active adult (1.2g/kg, ~150lb person) | 82g | 12% | 71.8g |
| Athlete (1.6g/kg, ~150lb person) | 109g | 9% | 98.8g |
| Bodybuilder (2.0g/kg, ~150lb person) | 136g | 8% | 125.8g |
Muscle synthesis requires adequate protein intake throughout the day. Mussels provides 10.2g of protein per 3 oz, contributing to your daily target. For muscle building, most research supports 1.6 to 2.2g of protein per kg of body weight daily.
Mussels delivers 7.2 calories per gram of protein. This is an efficient protein-to-calorie ratio, making Mussels excellent for lean muscle building.
The general guideline is 0.8g per kg for sedentary adults (roughly 50g/day), 1.2 to 1.6g per kg for active individuals (roughly 100g/day), and up to 2g per kg for athletes (roughly 150g/day). Mussels at 10.2g per 3 oz can be a meaningful part of reaching those targets.
Cooking does not destroy protein, but it changes the weight and water content of Mussels. Raw and cooked weights differ, so always log Mussels by the state you are actually consuming it in. FitCommit's camera scanner handles both raw and cooked versions.
FitCommit's AI camera scanner identifies Mussels from a photo and logs protein and macros automatically. Track your daily protein goal in real time.
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