Mediterranean Mussels Recipe
Mediterranean Mussels has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A and Vitamin C.
The food contains 22.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 20.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It gives a good yield of Iron at 7.63 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. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
It belongs to Mediterranean cuisine.
Based on the composite nutritive standing Mediterranean Mussels has been given a composite ranking of 72, and in moderation.
Calorie Breakdown
| Calories from Protein | 42% | |
| Calories from Fat | 14% | |
| Calories from Carbs | 44% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin A
- Very high in Vitamin C
- Low in Saturated Fat
- Very high in Iron
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1530 IU | 30.6% | ||
| Vitamin C | 109.7 mg | 182.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.8 mg | 5.9% | ||
| Thiamin | 0.12 mg | 8.2% | ||
| Riboflavin | 0.13 mg | 7.6% | ||
| Niacin | 2.3 mg | 11.6% | ||
| Vitamin B6 | 0.32 mg | 15.8% | ||
| Folate | 44.4 mcg | 11.1% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.45 mg | 4.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 106 mg | 10.6% | ||
| Iron | 7.6 mg | 42.4% | ||
| Magnesium | 42 mg | 10.5% | ||
| Phosphorus | 92 mg | 9.2% | ||
| Potassium | 823.7 mg | 23.5% | ||
| Sodium | 563.3 mg | 23.5% | ||
| Zinc | 0.6 mg | 4% | ||
| Copper | 0.32 mg | 16% | ||
| Manganese | 0.42 mg | 21.2% | ||
| Selenium | 3.1 mcg | 4.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 22.2 g | 7.4% | ||
| Dietary Fiber | 4.2 g | 16.8% | ||
| Sugars | 5.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 20.9 g | 41.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3.2 g | 4.9% | ||
| Saturated Fat | 0.6 g | 3% | ||
| Monounsaturated Fat | 0.1 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 189 Calories from Fat 0
% Daily Value *
Total Fat 3.2 g 4.9%
Saturated Fat 0.6 g 3%
Trans Fat
Cholesterol 50 mg 16.7%
Sodium 563.3 mg 23.5%
Total Carbohydrates 22.2 g 7.4%
Dietary Fiber 4.2 g16.8%
Sugars 5.6 g
Protein 20.9 g 41.8%
Vitamin A 30.6% Vitamin C 182.9%
Calcium 10.6% Iron 42.4%
*Based on a 2000 Calorie diet
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