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Mussel - Nutrition Facts and detailed Analysis
89

Mussel

Mollusks, Mussel, Blue, Raw has a low-calorie, low-carb, low-fat and high-protein content. It is a good source of Iron and Vitamin B12.

The food contains 3.69g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 11.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is high.

It gives a good yield of Iron at 3.95 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Mollusks, Mussel, Blue, Raw has been given a composite ranking of 89, and on a regular basis.

Calorie Breakdown

 Calories from Protein58%
 Calories from Fat24%
 Calories from Carbs18%

Why this is good for you

  • High in Protein
  • Very low in Saturated Fat
  • High in Iron
  • Very high in Vitamin B12

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A160 IU3.2%Mid 40%Average
Retinol48 mcg
Retinol Activity Equivalent48 mcg
Alpha Carotene0 mcg
Beta Carotene0 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin0 mcg
Vitamin C8 mg13.3%Top 30%High
Vitamin E0.55 mg1.8%Mid 40%Average
Beta Tocopherol0 mg
Gamma Tocopherol0 mg
Delta Tocopherol0 mg
Vitamin K0.1 mcg0.13%Bottom 30%Low
Thiamin0.16 mg10.7%Mid 40%Average
Riboflavin0.21 mg12.4%Mid 40%Average
Niacin1.6 mg8%Mid 40%Average
Vitamin B60.05 mg2.5%Bottom 30%Low
Folate42 mcg10.5%Top 30%High
Food Folate42 mcg
Folic Acid0 mcg
Dietary Folate Equivalents42 mcg
Vitamin B1212 mcg200%Top 10%Very High
Pantothenic Acid0.5 mg5%Top 30%High
Choline65 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium26 mg2.6%Mid 40%Average
Iron3.9 mg21.9%Top 30%High
Magnesium34 mg8.5%Top 30%High
Phosphorus197 mg19.7%Mid 40%Average
Potassium320 mg9.1%Top 30%High
Sodium286 mg11.9%Mid 40%Average
Zinc1.6 mg10.7%Mid 40%Average
Copper0.09 mg4.7%Mid 40%Average
Manganese3.4 mg170%Top 10%Very High
Selenium44.8 mcg64%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3.7 g1.2%Bottom 30%Low
Dietary Fiber0 g
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.9 g23.8%Mid 40%Average
Tryptophan133 mg
Threonine512 mg
Isoleucine518 mg
Leucine838.1 mg
Lysine888.9 mg
Methionine268 mg
Cystine156 mg
Phenylalanine426 mg
Tyrosine381 mg
Valine520 mg
Arginine868 mg
Histidine228 mg
Alanine720 mg
Aspartic Acid1147.9 mg
Glutamic Acid1618.2 mg
Glycine744 mg
Proline486.1 mg
Serine533 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.2 g3.4%Mid 40%Average
Saturated Fat0.42 g2.1%Mid 40%Average
Monounsaturated Fat0.5 g
Polyunsaturated Fat0.6 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids483 mg
Total Omega 6 Fatty Acids18 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water80.6 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 86 Calories from Fat 20

% Daily Value *

Total Fat 2.2 g 3.4%

Saturated Fat 0.42 g 2.1%

Trans Fat 0 g

Cholesterol 28 mg 9.3%

Sodium 286 mg 11.9%

Total Carbohydrates 3.7 g 1.2%

Dietary Fiber 0 g

Sugars 0 g

Protein 11.9 g 23.8%

Vitamin A 3.2% Vitamin C 13.3%

Calcium 2.6% Iron 21.9%

*Based on a 2000 Calorie diet

Embed Table:

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