Mussels vs Oysters: Calories and Nutrition Compared (2026)

Mussels contain 23.8 g of protein, which is higher than oysters' 11.4 g. Oysters have fewer calories at 102 compared to mussels' 172.

Mussels and oysters are popular seafood choices known for their unique flavors and nutritional benefits. This comparison examines their calorie and protein content, helping you make informed dietary choices.

What Is the Difference Between Mussels and Oysters?

Mussels are bivalve mollusks that are commonly found in both freshwater and saltwater. They are often consumed steamed, boiled, or in various dishes. Oysters are also bivalve mollusks, typically found in marine or brackish environments. They are often eaten raw, steamed, or used in various culinary preparations.

Mussels vs Oysters: Nutrition Side by Side

Below is a side-by-side comparison of mussels and oysters, highlighting their nutritional profiles.

Nutrient (per 100 g)	Mussels (cooked)	Oysters (cooked)
Calories	172 kcal	102 kcal
Protein	23.8 g	11.4 g
Carbs	7.4 g	5.5 g
Sugar	0 g	1.2 g
Fat	4.5 g	3.4 g
Fiber	0 g	0 g
Sodium	369 mg	166 mg

Which Is Better, Mussels or Oysters?

For weight loss: Oysters have fewer calories at 102, while mussels contain 172 calories per 100 g.

For muscle and protein: Mussels provide 23.8 g of protein, significantly more than oysters' 11.4 g per 100 g.

For low-carb or low-sugar: Mussels have 7.4 g of carbs and 0 g of sugar, while oysters contain 5.5 g of carbs and 1.2 g of sugar.

How to Track Mussels and Oysters Accurately

It's easy to misjudge portion sizes and macronutrient content, especially with seafood. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, mussels or oysters?

Mussels contain 23.8 g of protein, while oysters have 11.4 g.

Which has fewer calories, mussels or oysters?

Oysters have 102 calories, whereas mussels have 172 calories.

What is the fat content in mussels?

Mussels contain 4.5 g of fat per 100 g.

How much sodium is in oysters?

Oysters contain 166 mg of sodium per 100 g.

What is the carbohydrate content in mussels?

Mussels have 7.4 g of carbohydrates per 100 g.

What is the sugar content in oysters?

Oysters contain 1.2 g of sugar per 100 g.

Key Takeaways

• Mussels: 172 calories per 100 g.
• Oysters: 102 calories per 100 g.
• Mussels: 23.8 g of protein per 100 g.
• Oysters: 11.4 g of protein per 100 g.
• Mussels: 4.5 g of fat per 100 g.
• Oysters: 3.4 g of fat per 100 g.