Are mussels keto friendly? – Calories, Nutrition and Keto Recipes
Are mussels Keto-Friendly?
Yes, mussels can be considered keto-friendly. They contain a minimal amount of carbohydrates and are high in protein, making them suitable for a low-carb, high-protein diet like the ketogenic diet. However, their precise carb and protein content can depend on how they are prepared and what they are served with, so keep this in mind while incorporating mussels into your keto diet.
Nutritional Facts About Mussels
Mussels are rich in nutrition. They are a high-protein, low-fat and low-carb food. Mussels contain a negligible amount of sugar, making them a good choice for those on a keto diet. They are also high in several essential vitamins and minerals, including Vitamin B12, selenium, and manganese. Mussels are also an excellent source of omega-3 fatty acids, which are essential for heart and brain health.
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 172 | 49 |
| Carbs | 3.7 g | 1 g |
| Sugar | 0.3 g | 0.08 g |
| Protein | 24 g | 6.7 g |
| Fat | 4.5 g | 1.2 g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
An average medium-sized mussel weighs about 20-25 grams. The weight can vary depending on the species, environment, and season.
Additional Information About Mussels
Aside from their nutritional content, mussels also have a variety of health benefits. They have anti-inflammatory properties due to their omega-3 fatty acids, which may help alleviate symptoms of arthritis and improve heart health. Mussels also contain high amounts of iron, which helps in forming red blood cells and ensuring proper metabolism of cells.
Other Foods To Match With
Mussels are versatile and can be paired with a variety of foods. They go well with low-carb vegetables like spinach and tomatoes, which can be steamed or roasted as accompaniments. Make sure to opt for low-carb sauces if you choose to incorporate these into your dish. Lemon and garlic also enhance the flavor of mussels without adding carbohydrates. Pairing mussels with a moderate portion of lean meats, such as chicken or turkey, can help to maintain a balanced macronutrient ratio suitable for a keto diet.
8 Famous Keto-Friendly Dishes To Try
1. Keto-Friendly Garlic Butter Mussels
Mussels are indeed keto-friendly, and this recipe is a tasty example. Garlic Butter Mussels is a popular seafood dish that combines mussels with generous amounts of garlic and butter. Low carb, rich in protein and healthy fats, the dish complements a keto diet perfectly. Furthermore, it can be prepared in 15-20 minutes, making it an easy and quick meal option.
2. Spicy Mussels in Tomato Sauce
This dish gets a keto-friendly twist by sourcing its heat from natural spices and its tanginess from fresh tomatoes. Since tomatoes are low in carbohydrates, it aligns well with a keto diet. Paired with a high protein source like mussels, it offers a combination of good fats, taste, and a warm comforting feel.
3. Keto Mussels in White Wine Sauce
Mussels in White Wine Sauce can be made keto-friendly by not thickening the sauce with flour. The fresh mussels are cooked in a creamy, rich, garlic-infused white wine sauce which makes for a perfect keto meal. This dish is known for its aromatic flavors and the sophistication it brings to the dining table.
4. Steamed Mussels with Lemongrass & Chili
This is an Asian-inspired keto-friendly shellfish recipe. The mussels are steamed and flavored with zesty and aromatic lemongrass along with the heat of chili. It is a perfect starter or snack for the ketogenic diet, being rich in protein and low in carbs.
5. Keto Mussels Gratin
Mussels Gratin is a keto delight which substitutes breadcrumbs with parmesan cheese crisps for topping. The recipe is a fusion of flavors with mussels baked in a rich and creamy sauce, then topped with crunchy, cheesy delight. It’s a perfect low carb, high fat dish for the keto diet.
6. Moules Marinières—Keto Version
This renowned French dish commonly uses flour to thicken its sauce, but an easy keto-friendly adaptation can be made by skipping or substituting this ingredient. Mussels cooked in this style mingle with onion, garlic, parsley, and white wine, to create a rich and flavorful meal fulfilling keto-nutrient requirements.
7. Zesty Mussels and Avocado Salad
This recipe features a combination of mussels, cucumber, and avocado, all tossed in a lemony dressing. These ingredients are all low in carbohydrates but high in healthy fats, making this salad absolutely compatible with the rules of a ketogenic diet. Plus, it offers a fresh, vibrant twist to enjoy mussels.
8. Thai Coconut Curry Mussels
A warming dish full of flavorful taste, Thai Coconut Curry Mussels can be a delightful addition to your keto menu. The creamy coconut milk used in this recipe conforms to the high-fat requirement of a keto diet, while the other ingredients like mussels, curry paste, and fresh herbs ensure it’s low carb.
Frequently Asked Questions about Mussels and Keto
1. Are Mussels Keto-Friendly?
Yes, mussels are considered keto-friendly. They are low in carbs, with about 7g of carbs per 100g serving, and high in protein. Thus, they can be included in a ketogenic diet, which prioritizes high-fat, moderate-protein, and low-carb foods. However, it’s important to keep an eye on the serving size to avoid exceeding your daily net carb limit, especially if you’re strict with your keto diet.
2. How Many Calories are in Mussels?
A 100g serving of cooked mussels (boiled, steamed) contains about 172 calories. Out of these, approximately 24 calories are from fat, 112 calories are from protein, and 36 calories are from carbs.
3. What is the Nutritional Values of Mussels?
Mussels are an excellent source of protein, vitamin B12, iron, and selenium. They also supply good amounts of zinc, phosphorus, and vitamin C. Considering their low carb count, mussels offer a nutrient-dense food option for those on keto.
4. What are Some Keto Recipes Involving Mussels?
There are no shortage of keto-friendly recipes that include mussels. Some examples include keto mussels with creamy garlic sauce, keto tomato and basil mussels, and keto Thai-style mussels. All of these recipes incorporate high-fat, low-carb ingredients that complement the mussels while maintaining their keto-friendliness.
5. What Should I Consider When Including Mussels in a Keto Diet?
When including mussels in your keto diet, you should consider the accompaniments or sauces used in preparation. Many sauces or marinades can be high in sugar and may increase the carb content, therefore it’s better to stick with keto-friendly sauces like olive oil and garlic, cream, or sugar-free tomato sauce. Preparing mussels at home allows you to control the ingredients and keep it as low-carb as possible.
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