Mussels are a surprisingly dense source of high-quality protein, delivering about 24 grams per 100 grams when steamed or boiled — more than many cuts of chicken or pork by cooked weight. This free Mussel Protein Per 100g Calculator lets you convert raw, cooked, canned, or smoked mussels into a precise protein number based on your actual serving size. Choose the preparation method that matches your meal, enter the weight you plan to eat, and the tool does the rest.
Protein values used in this calculator come from standard USDA food-composition data for blue mussels (Mytilus edulis and related species). Because mussels are often sold in the shell and can weigh much more than the edible meat inside, the calculator includes an edible-yield adjustment: check the “includes shells” option and the tool applies a 45% meat yield by default, or enter your own yield percentage if you have weighed the meat separately.
Whether you are planning meals, tracking daily protein intake, or simply comparing seafood options, this calculator gives you transparent, step-by-step results. It also shows protein per 100 grams and per ounce, making it easy to compare mussels with other protein sources in your log.
🐚 Mussel Protein per 100g Calculator
Estimate protein in blue mussels by preparation method and serving weight, including whole-shell servings.
Whole raw mussels typically contain about 40–50% edible meat by weight; adjust the yield if you have measured your batch.
Step-by-Step Guide
Start by entering the total weight of the mussels you plan to eat, then choose whether that weight is in grams or ounces. Next, select the preparation method that matches your food: steamed or boiled, raw, canned, or smoked. If your serving weight includes the inedible shells, tick the “includes shells” box and keep the default 45% edible yield, or enter a custom yield if you have weighed shelled meat separately.
Press Calculate protein to see the protein per 100 g, the edible serving weight, the protein in your serving, and protein per ounce. A short step-by-step breakdown is shown beneath the result boxes so you can verify each part of the calculation.
For the most accurate result, weigh cooked mussel meat after draining any liquid and removing shells. Write down the weight of just the edible portion, then leave the “includes shells” box unchecked.
How the Protein Number Is Calculated
The calculator uses a simple proportional formula: protein = edible serving weight × protein per 100 g ÷ 100. The edible serving weight is either the weight you entered directly, or your entered weight multiplied by the edible yield fraction when shells are included.
The protein values are based on USDA food-composition data for blue mussels. Steamed or boiled mussel meat contains roughly 23.8 g of protein per 100 g, while raw meat is much higher in water and therefore lower in protein per 100 g. Canned and smoked products are also included because their moisture and processing affect the final protein concentration.
Example Calculations
Example 1: You eat 150 g of steamed mussel meat. Protein = 150 × 23.8 ÷ 100 = 35.7 g.
Example 2: You buy 500 g of whole raw mussels in the shell. With a 45% edible yield, the meat weighs 225 g. Using the raw value of 11.9 g per 100 g, protein = 225 × 11.9 ÷ 100 ≈ 26.8 g.
Example 3: A 3 oz drained portion of canned mussels equals about 85 g. Protein = 85 × 20.8 ÷ 100 ≈ 17.7 g.
Reference Protein Values
| Preparation | Protein per 100 g |
|---|---|
| Steamed or boiled (cooked meat) | 23.8 g |
| Raw (meat only) | 11.9 g |
| Canned / marinated (drained) | 20.8 g |
| Smoked | 23.4 g |
Common Mistakes to Avoid
- Counting the weight of the shells as edible food. Whole mussels are mostly shell, so always use the yield adjustment.
- Using the raw protein value for cooked mussels. Cooking removes water and concentrates protein, so the values are not interchangeable.
- Forgetting that canned mussels are often packed in oil or brine; drain them before weighing if you want the meat-only protein number.
Frequently Asked Questions
Does cooking change the protein content of mussels? The total protein in the meat stays roughly the same, but cooking drives off moisture, so protein per 100 g rises. Steamed mussels therefore appear higher in protein per 100 g than raw mussels.
Are mussels a complete protein? Yes. Like other animal proteins, mussels provide all nine essential amino acids in useful amounts, making them a high-quality protein source.
Why is canned mussel protein lower than steamed? Canned products often contain added liquid, oil, or marinade, and the drained weight includes some absorbed moisture, which dilutes the protein percentage slightly.
Additional Resources
- USDA FoodData Central — search for “mollusks, mussel, blue, cooked” to see full nutrient profiles.
- Wikipedia: Mytilus edulis — background on the blue mussel species and harvesting.