Americans have a love/hate relationship with shellfish. To some, they're a delicacy and one of nature's greatest gifts. To others, they're slimy, foul-smelling monstrosities, or worse, deadly allergens. If you're in the category of people who delight in mussels and other types of shellfish, you'll be glad to know that mussels provide a hefty nutritional punch and can be part of a healthy, nutritious diet when consumed in moderation.
Calories, Fat and Cholesterol
Mussels contain fewer calories and less fat than similar amounts of other protein sources. A 6-oz portion contains 292 calories and 8 g of fat. To compare, the same sized portion of steak contains 300 calories and 12 g of fat. Chicken contains 402 calories and 24 grams of fat per 6-oz serving, according to Canadian Cove. Mussels have a moderate amount of cholesterol at 96 mg per 6-oz serving. The Cleveland Clinic recommends its patients eat fewer than 200 mg of cholesterol per day.
Nutritional Value
Mussels are nutritional rock stars. They contain more calcium, magnesium and phosphorous than beef or poultry. A 6-oz serving delivers an impressive 11.4 mg of iron, while beef contains only 3 mcg in the same size serving. Mussels contain ample amounts of vitamin B-12. They also provide 1,472 mg of omega-3 fatty acids, which trumps beef's 37.2 mg and chicken's 420 mg. Mussels lag behind beef and chicken in total protein, but at over 40 g for a 6-oz serving, they come close to satisfying your entire day's protein needs.
Safe Handling and Preparation
The U.S. Food and Drug Administration wars that people who handle or consume raw shellfish are at risk for foodborne illnesses caused by bacteria, parasites and pathogens. To minimize this risk, you should wash your hands and any surfaces or utensils that come in contact with the mussels as soon as possible. Discard any cracked or broken mussels or mussels that are opened before cooking. Store mussels in the refrigerator until time to cook or eat them. Never eat mussels that have been sitting out for more than an hour or two.
Raw Shellfish
If you're pregnant, have a compromised immune system or have low stomach acid, you should avoid raw mussels due to the risk of exposure to bacteria, pathogens and parasites. Children and the elderly may be at an increased risk of foodborne illness if they consume raw mussels.To make sure they're healthy and safe to eat, steam or boil them until they pop open. Don't eat them raw and don't eat any whose shells didn't open up during cooking.
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