KETO VERDICTMODERATE
Mussels are keto-friendly in moderation—~3.7g net carbs per 100g. Protein-rich, budget-friendly, and nutrient-dense; pair with fatty sauces and track portions.
Are Mussels Keto?
Shellfish
Mussels are keto-friendly in moderation—~3.7g net carbs per 100g. Protein-rich, budget-friendly, and nutrient-dense; pair with fatty sauces and track portions.
- Net carbs (100g)3.7g
- Protein (100g)11.9g
- Fat (100g)2.2g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.7g
Total Carbs
3.7g
Fiber
0g
Protein
11.9g
Fat
2.2g
Calories
86
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate net carbs: ~3.7g per 100g fits most keto macros with portion control
- Solid protein: ~12g per 100g supports satiety and muscle maintenance
- Naturally lean—add butter, olive-oil, or cream sauces to hit keto fat targets
- Nutrient-dense: notable B12, selenium, zinc, iron, and manganese
- Quick-cooking seafood for fast weeknight keto meals
- Versatile flavors: works with Mediterranean, Thai coconut, or Spanish-style seasonings
HEALTH BENEFITS
- Exceptionally high in vitamin B12 for energy and nervous system health
- Rich in selenium for antioxidant defenses and thyroid support
- Provides iron and zinc for oxygen transport and immune function
- Contains omega-3 fatty acids beneficial for heart and brain health
- Good source of manganese for bone health and metabolism
- High-quality protein helps preserve lean mass during weight loss
PREPARATION SUGGESTIONS
CLASSIC GARLIC WHITE WINE
Steam mussels in dry white-wine with garlic, butter, and herbs; serve with the broth.
THAI COCONUT CURRY
Simmer in coconut-milk-full-fat with red curry paste, ginger, and a squeeze of lime.
TOMATO BASIL MUSSELS
Cook in tomato sauce with garlic and basil; enrich with heavy-cream for silkiness.
GARLIC BUTTER STEAMED
Steam with generous garlic butter, a splash of white-wine, and parsley.
SPANISH STYLE WITH CHORIZO
Sauté chorizo, add mussels, tomatoes, paprika, and wine; simmer until opened.
LEMON HERB MUSSELS
Steam with lemon juice, butter, thyme, and garlic; finish with lemon zest.