Did you know that 1 medium cooked mussel only contains 12 calories? Despite their small size, these shellfish are packed with nutrients that are beneficial to your health.

Not only are mussels low in calories, but they are also a great source of protein, omega-3 fatty acids, iron, and vitamin B12. One serving of mussels, which is about 3 ounces, contains approximately 20 grams of protein and 40% of the recommended daily intake of vitamin B12.

In this article, we'll explore the health benefits of medium cooked mussels, how to cook them in different ways, the macro and micronutrients found in mussels, how to choose and store them properly, and much more!

Health Benefits of Medium Cooked Mussels

Mussels are not only tasty but also offer numerous health benefits. One of the most impressive benefits is their high protein content. Protein is a vital macronutrient that helps repair and build tissues in the body. Mussels are also an excellent source of omega-3 fatty acids, which are essential fats that support brain health, reduce inflammation, and improve heart health. Additionally, mussels are a great source of iron, which is important for the formation of red blood cells and the prevention of anemia. They are also rich in vitamin B12, which helps maintain healthy nerve cells and DNA.

How to Cook Mussels in Different Ways

Mussels are extremely versatile and can be cooked in many different ways. Some popular cooking methods include steaming, boiling, grilling, and baking. One of the most common ways to cook mussels is to steam them with white wine, garlic, and parsley. This creates a delicious broth that complements the flavor of the mussels. Grilled mussels can also be a great option, as they add a smoky flavor to the dish. When baking mussels, try stuffing them with breadcrumbs, garlic, and cheese for a tasty and easy-to-prepare appetizer.

Macro and Micronutrients in Mussels

Mussels are packed with a wide range of macro and micronutrients that are essential for our health. One serving of mussels, which is three ounces or approximately 85 grams, contains the following nutrients: calories: 146 Protein: 20 grams, Fat: 4 grams, Carbohydrates: 5 grams, Fiber: 0 grams, Iron: 5.7 mg, Vitamin B12: 1500% of the RDI, Vitamin C: 10% of the RDI, Vitamin D: 74 IU, Calcium: 62 mg, Magnesium: 48 mg, Phosphorus: 279 mg, Potassium: 534 mg, Selenium: 62 mcg, Sodium: 667 mg, Zinc: 3.3 mg.

How to Choose and Store Mussels Properly

When purchasing mussels, look for ones that are tightly closed or ones that close when tapped. Avoid mussels that are already open, as this may indicate that they are dead and not safe to consume. It's important to store mussels properly to keep them fresh. Place them in a bowl covered with a damp cloth or paper towel and keep them in the refrigerator. Avoid storing them in water or airtight containers, as this can cause them to die. Ideally, mussels should be consumed within two days of purchase. Before cooking, rinse them thoroughly under cold water and remove any beards or debris.

Allergies and Safety Precautions for Eating Mussels

While mussels are a healthy and delicious food choice, some people may be allergic to shellfish. If you've never tried mussels before, it's important to consume them in small amounts and monitor your body's reaction. It's also important to follow proper safety precautions when preparing and consuming mussels. Do not consume mussels that are already open, as this may indicate that they are contaminated or dead. Additionally, make sure to cook them thoroughly to avoid any risk of foodborne illness. If you're unsure whether mussels are safe for you to consume, consult your doctor or a registered dietitian.

Mussels in Different Cuisines and Recipes

Mussels are popular in many different cuisines around the world. In Belgium, moules-frites, or mussels and fries, is a national dish. In France, moules marinières, or mussels cooked in white wine and garlic, is a classic dish. In the United States, mussels are often served as an appetizer or main course. Some popular dishes include mussels in marinara sauce, mussels in beer broth, and mussels in coconut curry. If you're feeling adventurous, try experimenting with different flavor combinations to create your own unique mussel dish!

Interesting Facts About Mussels

Here are some interesting facts about mussels that you may not know: - Mussels are filter feeders, which means that they filter seawater to obtain their food. - Mussels are considered one of the most sustainable seafood options, as they do not require additional feed or antibiotics to grow and thrive.

Sustainability and Environmental Impact of Mussels

As mentioned earlier, mussels are one of the most sustainable seafood options available. This is because they do not require additional feed or antibiotics to grow and thrive, and they do not contribute to overfishing or habitat destruction. Furthermore, mussels can actually help improve water quality by filtering out harmful pollutants and excess nutrients. This makes them an important part of maintaining a healthy ocean ecosystem and reducing the impact of climate change on our planet. By choosing to consume mussels, you are not only making a healthy food choice but also contributing to sustainable environmental practices.

Comparisons with Other Seafood in Terms of Nutrition

How do mussels compare to other types of seafood in terms of nutrition? Let's take a closer look: - Mussels contain more iron per serving than beef. - Mussels are a better source of omega-3 fatty acids than shrimp or crab.

FAQs About Medium Cooked Mussels

Q: Can you eat mussels raw? A: It is not recommended to eat raw mussels, as they may be contaminated with harmful bacteria or viruses. To avoid the risk of foodborne illness, always cook mussels thoroughly before consuming. Q: How do you know if mussels are bad?