Are mussels a superfood?

Yes, they offer a massive density of Vitamin B12 and minerals like selenium compared to other protein sources.

ムール貝はスーパーフードですか？

はい、他のタンパク質源と比べてもビタミンB12やセレンなどの含有量が非常に多く、栄養密度が高いです。

หอยแมลงภู่เป็นซูเปอร์ฟู้ดไหม?

ใช่ เพราะให้วิตามินบี 12 และแร่ธาตุสูงมากเมื่อเทียบกับโปรตีนชนิดอื่น

Mediterranean Musselいがい (ムール貝) · Igai · หอยแมลงภู่

Mussels provide an exceptional concentration of Vitamin $B_{12}$ ($10\mu g$) and Selenium ($37\mu g$), which act synergistically to maintain hematological integrity and reduce oxidative stress. The high heme-iron content ($3.5mg$) is highly bioavailable, making it effective for improving iron status in cases of sub-clinical deficiency. Additionally, the presence of specific sulfated polysaccharides in shellfish matrices has been associated with modulating gut microbiota and suppressing systemic pro-inflammatory cytokines, supporting long-term metabolic stability.

Overview

A nutrient-dense bivalve rich in Vitamin B12, iron, and selenium, supporting blood health, thyroid function, and antioxidant defense.

Standard portion: 100 g
Approx. 63 kcal per serving

Food noteShow details

Known in Japan as "Igai" or "Mussel
" these bivalves are valued for their low-calorie
High-mineral profile. To preserve their delicate proteins and heat-sensitive vitamins
Light steaming or poaching is the preferred clinical cooking method. Because they are filter feeders
Sourcing from monitored coastal waters is essential to minimize the risk of heavy metal accumulation or paralytic shellfish poisoning (PSP).

IngredientsShow details

Mediterranean Mussel

Serving guidanceShow details

Best with

Garlic
White Wine
Parsley

Use caution with

Shellfish Allergy
High Sodium Intake
Kidney Stones (Purines)

Pros & consShow details

Pros

Blood Health (Iron/B12)
Thyroid Support (Selenium/Iodine)
High Antioxidant Activity

Cons

Allergy Risk
Toxic Algal Blooms Risk
Moderate Sodium

Calorie comparisonShow details

Calories, protein, carbs, and fat (PCF) by serving unit.
Serving	Calories	Protein (P)	Carbs (C)	Fat (F)
1 serve100 g	63 kcal	7.5 g	3.1 g	0.8 g
Per 50 g50 g	31.5 kcal	3.75 g	1.55 g	0.4 g
Per 100 g100 g	63 kcal	7.5 g	3.1 g	0.8 g
Per 150 g150 g	95 kcal	11.25 g	4.65 g	1.2 g
Per 200 g200 g	126 kcal	15 g	6.2 g	1.6 g
Per 250 g250 g	158 kcal	18.75 g	7.75 g	2 g

Serving size calculator

Amount (g)

Nutrition facts label

Amount: 100 gLabel serving size: 100 g

Calories63 kcal

NutrientAdult % DV

Nutrition facts for selected amount
Nutrient	Amount · Adult % DV
Protein	7.5 g15% of adult daily value
Net Carbs	3.1 g1.1% of adult daily value
Fat	0.8 g1% of adult daily value
Fiber	0 g0% of adult daily value
Sodium	550 mg24% of adult daily value
Total Carbs	3.1 g1.1% of adult daily value
Sugar	—
Vitamin A	34 mcg3.8% of adult daily value
Vitamin C	5 mg5.6% of adult daily value
Calcium	43 mg3.3% of adult daily value
Iron	3.5 mg19% of adult daily value
Vitamin E	1.1 mg7.3% of adult daily value
Thiamine	0.01 mg
Riboflavin	0.37 mg28% of adult daily value
Niacin	1.4 mg8.8% of adult daily value
Vitamin B6	0.02 mg1.2% of adult daily value
Folate	42 mcg11% of adult daily value
Vitamin B12	10 mcg417% of adult daily value
Biotin	6.4 mcg21% of adult daily value
Pantothenic Acid	0.63 mg13% of adult daily value
Phosphorus	160 mg13% of adult daily value
Iodine	65 mcg43% of adult daily value
Magnesium	73 mg17% of adult daily value
Zinc	1 mg9.1% of adult daily value
Selenium	37 mcg67% of adult daily value
Copper	0.05 mg5.6% of adult daily value
Manganese	0.86 mg37% of adult daily value
Chromium	5 mcg14% of adult daily value
Molybdenum	9 mcg20% of adult daily value
Potassium	230 mg4.9% of adult daily value
Cholesterol	47 mg16% of adult daily value

Percent daily values are based on standard adult recommended intake.

Menu

Plate summary