Nutritional Facts & Health Benefits of Chilean Mussels

Nutritional Facts & Health Benefits of Chilean Mussels

Chilean mussels, are a culinary treasure from the cold, pristine waters of southern Chile. Their tender meat, naturally briny flavor, and impressive nutrient profile have made them a popular seafood choice worldwide — not just for their taste, but also for their health benefits.

Let’s break down the nutritional facts and why these shellfish deserve a spot on your plate.

 

Nutritional Facts (Per 100g Cooked Mussels)

(Values are approximate and can vary based on cooking method)

  • Calories: 172 kcal
  • Protein: 24 g
  • Total Fat: 4 g
    • Saturated fat: 1 g
    • Omega-3 fatty acids: ~0.7 g
  • Carbohydrates: 7 g
  • Cholesterol: 56 mg
  • Sodium: 369 mg

Vitamins & Minerals

  • Vitamin B12: 20+ µg (over 300% of daily recommended intake)
  • Vitamin C: 13 mg
  • Iron: 6.7 mg (about 37% of daily recommended intake)
  • Zinc: 2.3 mg
  • Selenium: 44 µg
  • Iodine: High content, supporting thyroid health

 

Health Benefits of Chilean Mussels

1. Excellent Source of Lean Protein

With 24 grams of protein per 100g, Chilean mussels help repair muscles, maintain healthy skin, and support immune function without adding excess fat.

2. Packed with Omega-3 Fatty Acids

These healthy fats help:

  • Reduce inflammation
  • Support cardiovascular health
  • Improve brain function

3. Rich in Vitamin B12

Mussels are one of the best natural sources of B12, essential for:

  • Nerve health
  • DNA synthesis
  • Red blood cell production

4. High in Iron & Other Minerals

Iron from mussels is heme iron — the type most easily absorbed by the body. They also provide selenium (a potent antioxidant) and zinc (immune system support).

5. Low in Calories, High in Nutrients

Chilean mussels are nutrient-dense, meaning you get more vitamins and minerals for fewer calories — ideal for balanced diets and weight-conscious meal plans.

 

Sustainability Bonus

Chilean mussels are often farmed using eco-friendly aquaculture methods. Mussel farming requires no feed, as they naturally filter nutrients from the water, making them one of the most sustainable seafood choices.

 

Tips for Healthy Cooking

  • Steam with white wine, garlic, and herbs for a light, nutrient-rich dish.
  • Avoid heavy creams or excess butter if you’re watching calorie and fat intake.
  • Enjoy them with whole-grain bread or fresh vegetables for a balanced meal.

 

Bottom Line:
Chilean mussels are more than a delicious seafood delicacy — they’re a powerhouse of protein, healthy fats, and essential vitamins and minerals. Whether steamed, grilled, or tossed into pasta, they offer both flavor and nutrition in every bite.

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