| Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
| 1 small Mussel | 0.40 | 3 | 5 | 0.8 | - |
| 1 medium Mussel | 0.63 | 4 | 8 | 1.3 | - |
| 1 large Mussel | 0.79 | 5 | 10 | 1.6 | - |
| 1 oz (without shell) | 1.12 | 7 | 14 | 2.3 | - |
| 1 cup | 5.93 | 39 | 72 | 12.0 | - |
| Iron | Calcium | Vitamin A | Vitamin C | Vitamin D | |
| Cooked Mussels | 29.96 | 218 | 793 | 53.8 | - |
| Blue Mussels | 5.93 | 39 | 72 | 12.0 | - |
| Steamed or Poached Mussels | 10.68 | 74 | 130 | 18.0 | - |
| Mussels with Tomato-Based Sauce | 11.28 | 93 | 156 | 31.2 | - |
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