Mussels comes in around 86 calories per 100g, with 12g of protein and 2.2g of fat. It's a balanced protein source — solid protein with meaningful fat content. Cooks fast and works in any preparation.
Calories scale with portion. Here's how a typical mussels serving translates in your tracker:
Point your iPhone camera at mussels and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreMussels has approximately 86 calories per 100g. A typical serving — 3 oz (85g) — comes in at 73 calories.
12g of protein per 100g. That puts mussels at roughly 14.0g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Mussels is naturally low-calorie at 86 kcal per 100g, so it's easy to fit into a deficit.