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Mussels 101: Nutrition, Cooking Tips: Why They Deserve a Spot on Your Plate

Jun 11, 2025

Mussels are a lean, nutrient-rich seafood that’s both delicious and easy to cook. They’re a quick weeknight meal staple and an elegant entrée addition. Rich in protein and omega-3 fatty acids but low in fat and calories, mussels make healthy home cooking a breeze. In this guide, we’ll highlight mussels’ top benefits and share simple cooking tips so you can enjoy them more often.

Nutrition: Protein, Vitamins & More

Mussels offer a nutritional boost without extra calories or fat. Key benefits include:

Lean protein: A typical serving delivers about 20 grams of complete protein (all essential amino acids) for muscle health and energy.
Vitamin B12: Mussels are packed with B12 for nerve and blood cell health – often providing several times the daily need.
Iron and Zinc: These minerals support energy levels and immunity. Mussels contain more iron and zinc per calorie than many land meats.
Omega-3 fatty acids: Heart-healthy EPA and DHA are abundant in mussels, promoting brain and heart health.
Vitamins C & A: Unlike most meats, mussels supply vitamin C and vitamin A, which boost immunity and eye health.
Low fat and calories: Mussels are very low in saturated fat (only about 100 calories per 3-oz serving), making them great for balanced diets.

All these nutrients make mussels a true superfood from the sea – good for your body and easy on the environment.

Cooking Tips: Quick and Versatile

Cooking mussels at home is simple. Start by rinsing them under cold water and discarding any that are open (they won’t close). Keep the shells on and remove any beard fibers by a quick pull. Then try one of these methods:

Steam: In a large pot, sauté garlic and herbs with a splash of olive oil or wine. Add mussels, cover, and cook for about 5 minutes until most shells pop open. Discard any that remain closed.
Sauté: Cook mussels in a skillet with onions, tomatoes, or cream for a rich sauce. Serve over pasta, rice, or hearty bread to soak up the juices.
Bake or Grill: Arrange mussels on a baking sheet, top with seasoned butter, garlic, or breadcrumbs, and bake until they open. (For example, try this with items from our Sea Fruits collection like Half Shell Mussels.)

For best flavor, finish steamed or sautéed mussels with a squeeze of fresh lemon juice and chopped parsley. Leftovers (if any!) are great in salads, soups, or as a protein boost in sandwiches.

Why Add Mussels to Your Menu

If you’re looking for seafood that’s as good for the planet as it is for you, mussels fit the bill. They’re quick to prepare, budget-friendly, and packed with flavor. Here are a few reasons mussels deserve a spot on your plate:

Eco-friendly protein: Mussels are farmed sustainably with minimal impact – they filter seawater (cleaning it as they feed) and require no added feed or energy.
Cost-effective: Mussels often cost less per pound than other proteins, offering big flavor on a modest budget.
Versatile: Mussels shine in many cuisines – from Mediterranean garlic-and-butter recipes to spicy Asian broths and classic chowders.
Family-friendly: Kids and adults alike love the fun of eating mussels right from the shell, and the meat is tender and mild.

Whether you’re new to shellfish or a longtime seafood fan, mussels bring nutrition, sustainability, and taste to your table.

Get Cooking: Shop Mussels at Seafood Factory

Ready to try mussels? Browse our selection at Seafood Factory and bring home these nutritious shellfish. We offer Greek Full Shell Mussels (1000g) and Half Shell Mussels (1000g), both frozen and ready to cook. Embrace the health benefits and rich flavor of mussels – your body and taste buds will thank you!