Mussels: Sustainable Shellfish Packed with Protein & B‑12

Mussels are filter‑feeding bivalves treasured for their sweet, briny taste and impressive nutrient density.

- **Calories:** ~172 kcal - **Protein:** 24 g - **Fat:** 4 g (≈1 g EPA + DHA) - **Carbs:** 7 g - **Vitamin B12:** 20 µg (833 % DV) - **Iron:** 6 mg (33 %) - **Zinc:** 2.3 mg (21 %) - **Selenium:** 60 µg (109 %)

- Supports **energy & nerves** (B‑12) - Omega‑3s aid **heart & brain** health - Rich in **iron & zinc** for immunity - Naturally **low‑mercury** compared with many fish

- Shellfish allergies - Possible toxins from algae blooms → buy from trusted sources - Moderate cholesterol (~56 mg/100 g)

- Steam with garlic & wine (classic _moules marinières_) - Add to paella, chowders, pasta - Remove ‘beard’ and discard shells that stay open after tapping

- Purchase live mussels that smell like the sea - Keep on ice, covered with a damp cloth; cook within 24 h - Refrigerate cooked meat ≤ 2 days or freeze up to 3 months

- Rope‑grown mussels **require no feed** and even improve water quality - Extremely low carbon and freshwater footprint - Certified sustainable by multiple eco‑labels

Mussels deliver big nutrition in a small, sustainable package—perfect for quick weeknight meals or special occasions alike.