Mussels have a rich vitamin and mineral composition, including the product enriched with vitamins A, B1, B2, C, E, PP, minerals calcium, potassium, phosphorus, sodium, magnesium, iron.
The calorie content of mussels in oil per 100 grams (using the example of spiced products from the Baltic Coast manufacturer) is 128 kcal. In 100 g of product:
- 18 g protein;
- 4 g fat;
- 5 g carbohydrates.
Mussels in oil have a lot of contraindications. Their use should be avoided in case of pancreatitis, cholecystitis, exacerbation of diseases of the stomach, intestines, allergic reactions to seafood and oil.
Calorie content of boiled mussels per 100 grams
Calorie content of boiled mussels per 100 grams is 50 kcal. Per 100 gram serving:
- 9.1 g protein;
- 0 g carbohydrates;
- 1.5 g fat.
Boiled mussels retain vitamins A, C, E, B, and the minerals copper, selenium, calcium, potassium, manganese, magnesium, and phosphorus. Boiled seafood is considered the best option for cooking mussels. Such dishes contain a minimal amount of fat and carbohydrates.
Calorie content of baked mussels per 100 grams
Calorie content of baked mussels per 100 grams is 127 kcal. In 100 g of dish:
- 8.1 g protein;
- 0.4 g carbohydrates;
- 10.4 g fat.
To prepare baked mussels you need:
- mix 150 g of grated Russian cheese with 100 g of mayonnaise;
- divide 16 mussels into 2 parts;
- spread the cheese filling onto the mussel halves;
- bake seafood for 15 - 20 minutes at 180 degrees.
Calorie content of fried mussels per 100 grams
Calorie content of fried mussels per 100 grams is 59.1 kcal. In 100 g of fried seafood:
- 0 g carbohydrates;
- 1.62 g fat;
- 11.1 g protein.
Fried mussels contain vitamins B, A, E, C, minerals magnesium, phosphorus, selenium, manganese, calcium, zinc, potassium, copper, sodium.
Calorie content of marinated mussels per 100 grams
Calorie content of marinated mussels per 100 grams is 67 kcal. Per 100 g snack:
- 7 g protein;
- 1.1 g fat;
- 7.2 g carbohydrates.
Marinated mussels are rich in zinc, iodine, copper, cobalt, manganese, vitamins A, E, B, PP.
Benefits of mussels
The following benefits of mussels are known:
- due to its low calorie content, the product is suitable for inclusion in the diet during dieting and weight loss;
- mussels contain a minimal amount of fat and do not contain cholesterol, so they are recommended for people who have problems with the vascular system;
- The ability of mussels to speed up metabolism has been proven;
- seafood is good for preventing arthritis;
- mussels have a beneficial effect on blood composition;
- the minerals in the product are necessary for the health of the skeletal system, teeth, and nails;
- mussels increase libido;
- zinc in the product improves male potency.
Damage to mussels
Mussels are contraindicated in case of impaired blood clotting. This is due to the property of the product to thin the blood.
If mussels are grown in heavily polluted waters, their consumption can lead to serious food poisoning. Shellfish are natural water purifiers, so they pass through themselves all the harmful impurities contained in the liquid.
The mussels offered for sale are washed with running water. It is strictly prohibited to eat only caught shellfish, as their meat may contain toxic substances.
When buying mussels, make sure that they do not have an unpleasant odor. In addition, the shell doors must be closed.
Kidney disease is a contraindication to the inclusion of mussels in the diet. Seafood can provoke their aggravation.
Do not use large amounts of water for cooking. For example, for 300 g of seafood you will need 1 glass of liquid. If you follow this rule, then the mussels after cooking will be juicy and aromatic.
An important stage in preparing mussels is their preliminary cleaning of contaminants. This must be done as carefully as possible. If there is damage on the surface of fresh mussels in the shells or the shells are open, then it is better to avoid eating them. Such products can cause poisoning and serious digestive disorders.
The process of cooking frozen mussels in a regular saucepan step by step:
- pour the required amount of water into the pan and bring the liquid to a boil;
- You need to salt the water before adding the mussels (you can add the necessary spices at the same time as the salt);
- Before cooking, mussels must be washed and any sand removed (sand can be easily removed with a sponge or a regular toothbrush);
- It is recommended to fill the mussels with water and salt before cooking (this way it is better to separate river or sea debris from the seafood);
- after the water boils, place the mussels in the pan (if the seafood is frozen, then there is no need to defrost it);
- The cooking time for mussels will be several minutes (if the seafood is overcooked, it may acquire a rubbery consistency).
If mussels are boiled in their shells, then it is necessary to remove any seafood that has not opened after cooking. You should not eat them. Such mussels were improperly stored, were frozen dead, or the rules for their transportation were violated.
Fresh mussels are cooked in a different way:
- mussels are thoroughly washed to remove contamination;
- the first stage of cooking fresh mussels is carried out in boiling water for 2 minutes (seafood should also be placed in boiling liquid);
- after two minutes of cooking, drain the water from the mussels and add cold liquid, then put them back on the fire;
- the second stage of cooking mussels is carried out for 7 minutes (the total cooking time for seafood should be no more than 10 minutes).
Mussels can be cooked using a microwave oven. put in a special bowl and put in the microwave, first you need to salt them and add spices as desired. The oven timer is set for 2 minutes if the mussels are frozen and for 10 minutes if they are fresh.
Mussels can also be cooked using:
- steamers;
- pressure cookers;
- multicookers.
In all these cases, the main rule of timing must be observed. For frozen products it should be minimal; for fresh mussels you will always need at least 10 minutes of cooking time. In a steamer, the liquid is poured into a separate container, so there is no need to add water to the mussels.
Chefs recommend using certain spices when cooking peeled mussels to enhance their taste and aroma. The best additional ingredients are white wine and lemon juice. The components must be added in small quantities during the cooking process of seafood.
How long to cook mussels
Cooking time depends not only on the method of preparation, but also on the type of seafood. Boiled-frozen varieties will cook almost instantly, but fresh versions will require some time.
Cooking time for mussels in a regular pan, depending on their type:
- boiled-frozen mussels will cook in 2 minutes;
- frozen mussels without preliminary heat treatment will be ready in 5-7 minutes;
- fresh mussels should be cooked for at least 10 minutes (maximum 12 minutes).
The cooking time for river and sea mussels is no different. Both of these types are prepared according to the same principle. An important nuance in consuming these seafood is avoiding reheating. It is recommended not to cook mussels for future use. Otherwise, each successive heat treatment can turn them into a product hazardous to health.
You can find mussels in the diet of the average Russian more and more often: this product has ceased to be a hard-to-find delicacy, and the prices for it lately are sometimes even more acceptable than for or. But is it safe to eat these shellfish too often? When it comes to mussels, the benefits and harms of these mollusks are often exaggerated and surrounded by myths. So what should we believe?
Composition of mussels
When reading about any healthy product, you risk coming across the phrase that “it contains a lot of vitamins and microelements,” but in the case of mussels this is not entirely true. Their meat contains only a few microelements and only one vitamin, the percentage of which is really high.
- There is the most phosphorus in mussels: 26% of the daily value in 100 grams of meat.
- Slightly less sodium: about 22% of daily value.
- There is also a lot of iron: 18%, or almost a fraction of the norm.
- Potassium in mussels is 12%, and it completes the quartet of highly concentrated microelements.
- Of the vitamins, only PP can boast a high percentage: mussels contain 18% of the daily requirement.
- And finally, it is worth noting the high protein content in mussels: 11.5 grams per 100 grams of meat.
Yes, vitamins A, E, B1, B2, as well as calcium and magnesium are also found in mussels, but their percentage ranges from 5 to 10%, so those body systems on which they have a beneficial effect will, of course, receive some - benefit, but it will not be too pronounced.
It turns out that the variety of useful substances in mussels is a myth, and their composition is not so rich, but the few substances that they contain are presented in large quantities, which means they can really have benefits for the body.
The same can be said about polyunsaturated fatty acids: yes, they are found in mussels, but given that they contain only 2 grams of fat per 100 grams of product, it is easier to buy an Omega-3-6-9 dietary supplement than to eat shellfish Breakfast lunch and dinner.
What are the benefits of mussels?
You need to look for the answer to the question about the benefits and harms of mussels in the properties of phosphorus, potassium, iron, sodium and vitamin PP, which are contained in these mollusks in the greatest quantities.
- Phosphorus is critical for the strength and health of bones and teeth, since 90% of this mineral is concentrated in them. In addition, it is involved in energy synthesis, cell division, regulation of metabolism and transmission of impulses by the central nervous system. So, it not only strengthens teeth, but also affects energy levels, helps the body recover, regulates acid-base balance and normalizes metabolism.
- Iron is involved in supplying tissues with oxygen, regulating metabolism, normalizing the functioning of the thyroid gland and strengthening the immune system. Iron is also considered beneficial for women: due to monthly blood loss, many women suffer from iron deficiency, and along with this, anemia and chronic fatigue. As a bonus, with increased energy levels you will get improved skin condition, which is also beneficial for iron.
- Sodium, which triggers enzymes and is involved in the production of gastric juice, is beneficial for the digestive system. It is also important for protein metabolism and carbon dioxide transport. Lack of sodium, which is rare in our salty world, can affect energy levels and cause apathy and chronic fatigue.
- Potassium is involved in the transmission of impulses by the nervous system, protein synthesis, protein and carbohydrate metabolism, regulation of heart contractions and normalization of blood pressure. It is useful for kidney function, intestinal function and the reproductive system, which suffers greatly when it is deficient.
- Another benefit of mussels for the body is that, due to vitamin PP, they regulate cholesterol levels in the blood, reducing the risk of heart attacks. Niacin also takes part in fat metabolism, which will help more effectively fight excess weight, and also has a beneficial effect on the digestive system.
- One cannot ignore the excellent ratio of proteins, fats and carbohydrates in mussels, which makes them a dietary product that can diversify the diet of people on a diet. With 11.5 grams of protein per 100 grams of product, mussels contain only 2 grams of fat and 3.3 grams of carbohydrates, and they contain only 77 calories!
Mussels are considered an aphrodisiac, and various dietary supplements for men are made on their basis. Scientific research does not have a clear answer to the question of whether this is really the case, but in any case, the effect of such a dietary supplement will not be very pronounced, and supplements, like the inclusion of these shellfish in the diet, will not be able to cope with the serious problem.
It seems that these shellfish really should be included in the menu more often. But are there any warnings that it's better to know about in advance?
Can mussels cause harm?
Like most natural foods, mussels have a low level of potential danger to the body, except in cases of individual intolerance to the product in the form of an allergy. But even if you want to know about all the possible risks of eating these shellfish, there are not so many of them.
- An allergic reaction in the case of mussel intolerance is not uncommon, as is seafood intolerance in general. You will probably learn about this after your first acquaintance with shellfish and will simply avoid this product.
- If you prefer mussels in oil, then know that in this case, shellfish will no longer be a low-calorie and dietary dish. The same goes for frying mussels in oil: you won’t lose weight with such a dish, even if mussels are good for fat metabolism!
- This risk is a bit far-fetched, because to experience it, you need to eat an enormous amount of shellfish, but hypothetically, an excess of microelements in the body is no better than their deficiency. Thus, phosphorus can contribute to the leaching of calcium from bones, iron - disruption of the gastrointestinal tract and fatigue, sodium can provoke swelling and fatigue, and potassium - arrhythmia, irritability and the development of diabetes.
With prolonged heat treatment, the benefits you get from mussels will become less, and their taste will be worse. Even frozen mussels are not cooked for longer than 10 minutes when placed in already boiling water, and fresh shellfish can sometimes be boiled for just 3 minutes. When frying and stewing, it is recommended to reduce this time a little more, and do not be afraid that the mussels will be raw: they cook amazingly quickly!
- True, a much more real danger is not an overdose of microelements, but banal grains of sand and fragments of shells that can get into food. It is almost impossible to remove sand from shellfish, since it is contained in the tissues, so no one is immune from an unpleasant crunch on the teeth. But shell fragments from bags of frozen mussels can and should be removed: if they damage the esophagus, it will take a very long time to heal. This doesn’t happen very often in packages from the store, but it’s still better to be on the safe side.
- And one last thing: since shellfish filter water in search of food, there is an opinion that their meat accumulates a lot of harmful substances from polluted sea water. Yes, the toxin does remain partially in the tissues, especially if the mussels grow in stagnant water on poorly equipped farms. But still, the system for removing toxins in mussels is more advanced than one might think, and no more harmful substances accumulate in them than in any fish or seafood meat.
So those mussels that were caught at sea or grown on conscientious farms will only bring benefits to your body if you do not forget about the cooking recommendations, and you eat the mussels themselves in reasonable quantities.
Mussels are a type of marine mollusk found in the wild along coastlines. But today they most often come to our table from special farms. They have a strong marine aroma and a dense, almost rubbery structure (when boiled).
Two types of sea mussels are eaten - blue-lipped and green-lipped clams. Freshwater mussels are not eaten, but are used exclusively for harvesting pearls.
Mussels can be fried, baked, steamed, smoked and added to fish soups. This seafood product is quite popular in many European countries, as well as countries of the Pacific Ocean.
Mussel shells are extremely rich in omega-3 fatty acids, vitamins and minerals (B-complex vitamins, vitamin C, folate, iron, phosphorus, manganese, selenium and zinc).
But mussels are especially brilliant in terms of vitamin B12, selenium and manganese. Other products are simply unable to compete with them in terms of the presence of these nutrients.
Vitamin B12 is involved in metabolism; its deficiency often causes fatigue and depression, a feeling of loss of strength and loss of energy.
Selenium is essential for the health of the immune system, including the thyroid gland, and manganese is essential for bone health and energy production.
100 g of mussels provides 13% of the daily value of vitamin C and 22% of iron.
Dietary protein
Nutritionists are confident that fresh mussel meat can provide our body with the same amount of high-quality protein as red meat.
Compared to boiled beef, these seafood contain significantly less saturated fat, which negatively affects blood cholesterol, approximately 50-75% of calories, and 2.5 times more complete protein, which is very important for the heart and a slim figure.
For heart health
Far from being a fatty food, mussels are extremely rich in heart-healthy fatty acids, particularly omega-3s.
The American Heart Association reports that polyunsaturated fatty acids, especially those derived from marine fish and shellfish, are potent cardioprotectors.
They reduce the risk of developing cardiac arrhythmia, the level of triglycerides and other fatty compounds in the bloodstream.
Eating plenty of omega-3 fatty acids regularly reduces the risk of heart attacks and sudden death from cardiac arrest.
Source of vitamins B1 and B12
Among the beneficial properties of mussels, of particular interest is the presence of a large amount of B vitamins, especially vitamin B12 and vitamin B1 (thiamine).
One standard serving of mussels (100 g) can provide 0.16 mg of vitamin B1, or 11% of the daily value. This nutrient is necessary for energy production.
100 g of blue mussels contain 12 mcg of vitamin B12, which is double the daily value for an adult.
According to the Linus Pauling Micronutrient Information Center, this vitamin is extremely beneficial for heart and vascular health. In collaboration with folates (folic acid salts), it helps reduce homocysteine levels in the blood.
Vitamin B12 deficiency is a common cause of megaloblastic anemia, constipation, and some neurological diseases such as neonatal dementia.
Precious minerals
The healing properties of mussels, like most other seafood, are based not only on the content of omega-3 or valuable B-complex vitamins. Seafood is traditionally rich in microelements. For example, there are at least 30 of them in Pacific mussels.
The Trace Element Information Center confirms that humans need manganese to normalize metabolism and strengthen bones. It's good that in one serving of mussels you can find 3.4 mg of this microelement, or 170% of the daily value of an adult.
Gastronomic cravings for mussels can also protect against iron deficiency anemia. One serving of these shellfish contains 4 mg of iron, or 22% of the daily value. Not bad at all for an animal product. Other iron-rich food sources include potatoes, lentils, cereals, red meat and some fruits.
The seafood in question also contains 45 mcg of selenium, which is 65% of the established daily value. This mineral protects against malignant formations, neutralizes some carcinogens, and prevents dandruff. Some doctors, including the notorious American Dr. Wallock, consider selenium deficiency to be the main cause of such a deadly dangerous disease as cardiomyopathy. Among other foods, seafood is especially rich in selenium.
Harm and toxicity issues
This seafood is susceptible to the same types of bacterial contamination as other seafood.
It is better to cook fresh and live mussels, which react to irritation by closing the shell flaps. Although it is easier for the average consumer to find mussels already peeled and boiled in water, and then frozen. This is also a completely usable product.
Do not forget that mussels can collect poisonous substances from the bottom of the sea, which grow in their tissues and can be dangerous to humans, causing paralytic poisoning.
Unfortunately, the toxins in this algae are resistant to heat, so the only way to avoid danger is to buy only trusted brands of mussels. Especially often, poisonous “cohabitants” penetrate the body of a mollusk in the summer in the coastal areas of the United States.
CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS
Nutritional value and chemical composition "Mussels".
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 77 kcal | 1684 kcal | 4.6% | 6% | 2187 g |
| Squirrels | 11.5 g | 76 g | 15.1% | 19.6% | 661 g |
| Fats | 2 g | 56 g | 3.6% | 4.7% | 2800 g |
| Carbohydrates | 3.3 g | 219 g | 1.5% | 1.9% | 6636 g |
| Water | 82 g | 2273 g | 3.6% | 4.7% | 2772 g |
| Ash | 1.6 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 60 mcg | 900 mcg | 6.7% | 8.7% | 1500 g |
| Retinol | 0.06 mg | ~ | |||
| Vitamin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 8.7% | 1500 g |
| Vitamin B2, riboflavin | 0.14 mg | 1.8 mg | 7.8% | 10.1% | 1286 g |
| Vitamin B4, choline | 65 mg | 500 mg | 13% | 16.9% | 769 g |
| Vitamin B5, pantothenic | 0.5 mg | 5 mg | 10% | 13% | 1000 g |
| Vitamin B6, pyridoxine | 0.05 mg | 2 mg | 2.5% | 3.2% | 4000 g |
| Vitamin B9, folates | 42 mcg | 400 mcg | 10.5% | 13.6% | 952 g |
| Vitamin B12, cobalamin | 12 mcg | 3 mcg | 400% | 519.5% | 25 g |
| Vitamin C, ascorbic acid | 1 mg | 90 mg | 1.1% | 1.4% | 9000 g |
| Vitamin E, alpha tocopherol, TE | 0.9 mg | 15 mg | 6% | 7.8% | 1667 g |
| Vitamin K, phylloquinone | 0.1 mcg | 120 mcg | 0.1% | 0.1% | 120000 g |
| Vitamin RR, NE | 3.7 mg | 20 mg | 18.5% | 24% | 541 g |
| Niacin | 1.6 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 310 mg | 2500 mg | 12.4% | 16.1% | 806 g |
| Calcium, Ca | 50 mg | 1000 mg | 5% | 6.5% | 2000 g |
| Magnesium, Mg | 30 mg | 400 mg | 7.5% | 9.7% | 1333 g |
| Sodium, Na | 290 mg | 1300 mg | 22.3% | 29% | 448 g |
| Sera, S | 115 mg | 1000 mg | 11.5% | 14.9% | 870 g |
| Phosphorus, Ph | 210 mg | 800 mg | 26.3% | 34.2% | 381 g |
| Microelements | |||||
| Iron, Fe | 3.2 mg | 18 mg | 17.8% | 23.1% | 563 g |
| Manganese, Mn | 3.4 mg | 2 mg | 170% | 220.8% | 59 g |
| Copper, Cu | 94 mcg | 1000 mcg | 9.4% | 12.2% | 1064 g |
| Selenium, Se | 44.8 mcg | 55 mcg | 81.5% | 105.8% | 123 g |
| Zinc, Zn | 1.6 mg | 12 mg | 13.3% | 17.3% | 750 g |
| Sterols (sterols) | |||||
| Cholesterol | 40 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.4 g | max 18.7 g | |||
| Monounsaturated fatty acids | 0.507 g | min 16.8 g | 3% | 3.9% | |
| Polyunsaturated fatty acids | 0.606 g | from 11.2 to 20.6 g | 5.4% | 7% | |
| Omega-3 fatty acids | 0.518 g | from 0.9 to 3.7 g | 57.6% | 74.8% | |
| Omega-6 fatty acids | 0.088 g | from 4.7 to 16.8 g | 1.9% | 2.5% |
Energy value Mussels is 77 kcal.
Main source: Skurikhin I.M. and others. Chemical composition of food products. .
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.
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USEFUL PROPERTIES OF MUSSELS
Mussels rich in vitamins and minerals such as: choline - 13%, vitamin B12 - 400%, vitamin PP - 18.5%, potassium - 12.4%, phosphorus - 26.3%, iron - 17.8%, manganese - 170%, selenium - 81.5%, zinc - 13.3%
What are the benefits of Mussels?
- Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
- Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
- Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
- Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
- Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
- Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
- Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
- Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.
You can see a complete directory of the most useful products in the appendix - a set of properties of a food product, the presence of which satisfies a person’s physiological needs for the necessary substances and energy.
Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.