New Zealand Steamed Mussels Recipe
New Zealand Steamed Mussels has a very high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.
The food contains 23.9g of carbs. The carbohydrate profile of the the food reveals it is average 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 60.5 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA.
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 20 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 very high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high 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.
It belongs to New Zealand cuisine.
Based on the composite nutritive standing New Zealand Steamed Mussels has been given a composite ranking of 73, and in moderation.
Calorie Breakdown
| Calories from Protein | 47% | |
| Calories from Fat | 34% | |
| Calories from Carbs | 19% |
Why this is good for you
- Very high in Protein
- Very high in Niacin
- Very high in Vitamin C
- Very high in Riboflavin
- Very high in Thiamin
- Very high in Iron
Why this is bad for you
- Very high in Cholesterol
- High in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.16 IU | 0% | Bottom 30% | Low |
| Retinol | 50.3 mcg | |||
| Vitamin C | 6.8 mg | 11.4% | Mid 40% | Average |
| Vitamin D | 0.97 IU | 0.24% | Mid 40% | Average |
| Thiamin | 0.16 mg | 10.8% | Top 30% | High |
| Riboflavin | 0.16 mg | 9.5% | Top 30% | High |
| Niacin | 1.3 mg | 6.5% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 35.2 mcg | 8.8% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 9.7 mcg | 162.3% | Top 10% | Very High |
| Pantothenic Acid | 0.49 mg | 4.9% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 26.1 mg | 2.6% | Mid 40% | Average |
| Iron | 3.2 mg | 18% | Top 10% | Very High |
| Magnesium | 29.4 mg | 7.3% | Top 30% | High |
| Phosphorus | 0.16 mg | 0.02% | Bottom 30% | Low |
| Potassium | 0.16 mg | 0% | Bottom 30% | Low |
| Sodium | 234.4 mg | 9.8% | Mid 40% | Average |
| Zinc | 1.3 mg | 8.7% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 2.8 mg | 138% | Top 10% | Very High |
| Selenium | 36.4 mcg | 51.9% | Top 10% | Very High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 3.9 g | 1.3% | Bottom 30% | Low |
| Dietary Fiber | 0.06 g | 0.26% | Bottom 30% | Low |
| Sugars | 0.3 g | |||
| Glucose | 0.2 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 9.8 g | 19.6% | Top 30% | High |
| Tryptophan | 0.2 mg | |||
| Threonine | 0.5 mg | |||
| Isoleucine | 0.5 mg | |||
| Leucine | 0.5 mg | |||
| Lysine | 0.8 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0.2 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0.3 mg | |||
| Valine | 0.5 mg | |||
| Arginine | 0.6 mg | |||
| Histidine | 0.2 mg | |||
| Alanine | 0.6 mg | |||
| Aspartic Acid | 1 mg | |||
| Glutamic Acid | 1.3 mg | |||
| Glycine | 0.6 mg | |||
| Proline | 0.3 mg | |||
| Serine | 0.5 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3.2 g | 4.9% | Bottom 30% | Low |
| Saturated Fat | 0.91 g | 4.5% | Mid 40% | Average |
| Monounsaturated Fat | 1 g | |||
| Polyunsaturated Fat | 0.8 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 1 g | |||
| Ash | 1.3 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 571 Calories from Fat 175
% Daily Value *
Total Fat 19.5 g 30%
Saturated Fat 5.6 g 28%
Trans Fat
Cholesterol 156.7 mg 52.2%
Sodium 1444 mg 60.2%
Total Carbohydrates 23.9 g 8%
Dietary Fiber 0.4 g1.6%
Sugars 1.7 g
Protein 60.5 g 121%
Vitamin A 0% Vitamin C 70%
Calcium 16.1% Iron 111.1%
*Based on a 2000 Calorie diet
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