Animal foods, including seafood, contain some cholesterol. Whether you need to limit or avoid certain foods due to their cholesterol content depends on the rest of your diet and whether you are at risk for heart disease. Your physician usually recommends limiting your cholesterol intake if your cholesterol is high enough to put your heart at risk.
What You're Getting
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A 3-ounce serving of mussels contains less than 1 gram of saturated fat and close to 2 grams of heart-healthy unsaturated fats, according to the U.S Department of Agriculture. Mussels are high in cholesterol, however. When it comes to seafood, a typical serving size is between 3 and 6 ounces. A 3-ounce serving of mussels contains 48 milligrams of cholesterol, and a 6-ounce serving contains 95 milligrams. In comparison, a 3-ounce serving of T-bone steak contains 51 milligrams of cholesterol.
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Beneficial Nutrients
Mussels are particularly rich in iodine and selenium as well as zinc and iron. They contain high amounts of vitamin B-12 and are rich in folate also. If you have high cholesterol, you can usually still consume mussels as long as you control your portions. Choosing a 3-ounce portion instead of a 6-ounce portion is a good idea.
- U.S. Department of Agriculture: Mollusks, Mussel, Blue, Cooked, Moist Heat
- U.S. Department of Agriculture: Beef, Short Loin, T-bone Steak, Separable Lean and Fat, Trimmed to 0" Fat, All Grades, Cooked, Broiled
- University of California, San Franscisco: Cholesterol Content of Foods
- Shellfish Association of Great Britain: Mussels