Mollusks, mussel, blue, raw
FDC 174216cup (150 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 86 · +11 vs Fish & seafood medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Mollusks, mussel, blue, raw ranks among the most nutrient-dense foods we cover, scoring 86 of 100. Within fish & seafood it ranks 7 of 60. Per 100 grams it is an excellent source of protein (24% DV), an excellent source of iron (22% DV). Most of its 86 calories per 100 grams come from protein.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | 4% |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.43 g | 2% |
| Cholesterol | 28 mg | 9% |
| Sodium | 286 mg | 12% |
| Carbohydrate | 3.7 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 12 g | 24% |
| Potassium | 320 mg | 7% |
| Calcium | 26 mg | 2% |
| Iron | 4 mg | 22% |
| Magnesium | 34 mg | 8% |
| Vitamin C | 8 mg | 9% |
| Vitamin A | 48 µg | 5% |
| Vitamin E | 0.55 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | 6% |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.64 g | 3% |
| Cholesterol | 42 mg | 14% |
| Sodium | 429 mg | 19% |
| Carbohydrate | 5.5 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 18 g | 36% |
| Potassium | 480 mg | 10% |
| Calcium | 39 mg | 3% |
| Iron | 5.9 mg | 33% |
| Magnesium | 51 mg | 12% |
| Vitamin C | 12 mg | 13% |
| Vitamin A | 72 µg | 8% |
| Vitamin E | 0.83 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 174216Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Turtle, green, rawDensity 86 vs 86Frog legs, rawDensity 87 vs 86Fish, roe, mixed species, rawDensity 88 vs 86