How Many Calories in Stuffed Mussels?
100 grams of stuffed mussels comes in at 190 kcal, while a single mussel (20 g) adds just 38 kcal to your tally. Because the count climbs fast as you keep popping them, the real question isn't "how much is one" but "how many did you eat."
Stuffed Mussels nutrition facts
| Nutrient | 100 g | 1 piece (20 g) |
|---|---|---|
| Calories | 190 kcal | 38 kcal |
| Carbs | 22 g | 4.4 g |
| Protein | 6 g | 1.2 g |
| Fat | 8 g | 1.6 g |
| Fiber | 1 g | 0.2 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 piece | 20 g | 38 kcal |
| 5 pieces | 100 g | 190 kcal |
| 10 pieces | 200 g | 380 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Stuffed Mussels (20 g, 38 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Stuffed mussels are a seaside classic: mussel shells packed with spiced rice pilaf, steamed, then squeezed with lemon and eaten by hand. The calories don't really come from the mussel meat itself; they come from the pilaf inside, sauteed in olive oil and seasoned with black pepper, allspice, and cinnamon. How oily that pilaf is varies from vendor to vendor, and a richer filling makes a same-size mussel more calorie-dense.
100 grams of stuffed mussels contains 22 g of carbohydrates, 6 g of protein, and 8 g of fat. The carbs come from the rice, and a good chunk of the protein comes from the mussel meat. Taken one at a time this treat looks light, and its right place in your daily eating is as a small snack or a light dinner alternative, because nobody stops at just one mussel.
How Many Calories Are in 5 and 10 Stuffed Mussels?
Five stuffed mussels (100 g) run about 190 calories, and ten (200 g) come to roughly 380 calories. Since the count adds up quickly when you're standing at the stall, here's a handy rule of thumb: ten pieces approaches a light meal, while a session that hits twenty stands in for a full main meal. The lemon's contribution is negligible, so squeeze away with a clear conscience.
Where Do the Calories in Stuffed Mussels Come From?
The lion's share comes from the rice filling. While the mussel meat itself is a low-calorie, protein-rich seafood, the rice and olive oil that fill the shell make up most of the total. That's why large mussels, since they carry more pilaf, are noticeably more caloric per piece than smaller ones. As the size shrinks, the same number of mussels adds up to a lighter total.
Do Stuffed Mussels Make You Gain Weight?
Not as long as you keep track of the count; stuffed mussels fit comfortably into a balanced diet. The catch is that because you eat them on the go, the quantity slips by easily. Deciding on a number up front when you order, say ten pieces, protects both the enjoyment and the portion. If you're going to add something on the side, ayran is a more balanced choice than saucy, bread-heavy add-ons.
Frequently asked questions
How many stuffed mussels count as a meal?
Ten to fifteen pieces adds up to a light meal for most people. Fewer than that is a snack, while twenty or more approaches the load of a full main meal.
How much protein is in stuffed mussels?
There are 6 g of protein per 100 grams. Even though mussel meat is a quality protein source, the total protein is modest because most of the stuffing is rice.
Does lemon add calories to stuffed mussels?
No, the calories in a squeeze of lemon are negligible. Because it adds flavor, it also cuts your need for extra sauce, which makes it a friend to your calorie count.
How much of a daily calorie intake does Stuffed Mussels provide?
One serving of Stuffed Mussels (20 g) has about 38 kcal — roughly 2% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Stuffed Mussels?
In 100 g of Stuffed Mussels, the energy split is roughly 48% carbs, 13% protein and 39% fat.
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