Fish

Mussel, cooked

Seafood, crustaceans and shellfish 108 kcal / 100 g FSVO V7.1

100 g of Mussel, cooked provides 108 kcal (457 kJ). Its composition stands out for its content of vitamin B12 (17.6 µg), protein (17.2 g) and zinc (2.9 mg) per 100 g. This food belongs to the “Seafood, crustaceans and shellfish” category (“Fish” family) of the Swiss database.

No. 8 · foods high in vitamin B12

The essentials for 100 g

Protein17.2 g 34%

Fat2.1 g 3%

Carbohydrates5.1 g 2%

Dietary fibre0 g 0%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	108 kcal (457 kJ)C	5%
Protein	17.2 gE	34%
Fat	2.1 gE	3%
of which saturated fat	0.4 gE	2%
of which polyunsaturated	0.7 gE	n/a
of which omega-3	0.5 gC	n/a
Carbohydrates	5.1 gE	2%
of which sugars	n/a	n/a
Dietary fibre	0 gE	0%
Water	74.1 gE	n/a
Alcohol	0 gE	n/a
Minerals
Calcium	59 mgE	7%
Iron	4 mgE	29%
Magnesium	67 mgE	18%
Phosphorus	180 mgE	26%
Potassium	170 mgE	9%
Sodium	320 mgE	13%
Zinc	2.9 mgE	29%
Vitamins
Vitamin D	< 0,3 µgA	n/a
Vitamin B12	17.6 µgE	704%
Vitamin C	6 mgE	6%
Folate	48 µgE	24%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein34%

Fat3%

Carbohydrates2%

Dietary fibre0%

Vitamin B12704%

Zinc29%

Iron29%

Phosphorus26%

Folate24%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Shrimp, peeled, cooked	− 1.8 g	+ 1 g	+ 22 kcal
vs Shrimp, peeled, raw (fresh or frozen)	+ 0.6 g	+ 1.3 g	+ 34 kcal
vs Squid, raw	+ 2.8 g	+ 0.9 g	+ 31 kcal
vs Norway lobster, raw	− 2.4 g	+ 0.8 g	+ 15 kcal
vs Shellfish (average), raw	− 0.9 g	+ 1 g	+ 24 kcal

Similar foods

Within the “Fish” family, selected by nutritional proximity (method v1.0).

Eurasian perch, raw79 kcal

Fish (average), raw124 kcal

Shrimp, peeled, cooked86 kcal

Shrimp, peeled, raw (fresh or frozen)74 kcal

Squid, raw77 kcal

Molluscs, blue mussel, raw85 kcal

Frequently asked questions

How many calories in 100 g of Mussel, cooked?

100 g of Mussel, cooked provides 108 kcal, i.e. 457 kJ (FSVO data V7.1).

How much protein in 100 g of Mussel, cooked?

100 g provides 17.2 g of protein, i.e. 34% of the adult reference value (50 g).

Where does this food rank for vitamin B12 content?

With 17.6 µg per 100 g, this food ranks 8th in our vitamin B12 content ranking, out of 647 foods in the database with a recorded value.

What is the fat content of 100 g of Mussel, cooked?

100 g contains 2.1 g of fat, of which 0.4 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Mussel, cooked” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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