Are Green Mussels Good for You
Learn about the nutrient contents, potential health benefits, and side effects of green mussels

Green mussels are rich in omega-3 fatty acids, vitamins, minerals, and anti-inflammatory nutrients, making them excellent for your health.

The green-lipped mussel is native to New Zealand and has become popular as a supplement, available in freeze-dried, ground, and capsule form. It is believed to help treat a variety of inflammatory conditions, although many of the health claims are not backed by sufficient scientific studies.

Learn about the nutrient contents, potential health benefits, and side effects of green mussels.

What is the nutritional profile of green mussels?

Mussels are high in nutritional value. Nutrients in a 3-ounce serving of steamed mussels include:

  • Calories: 146
  • Protein: 20 grams
  • Fat: 4 grams
  • Carbohydrates: 6 grams
  • Fiber: 0 grams
  • Sugar: 0 grams

Mussels are high in vitamins and minerals such as:

9 potential health benefits of green mussels

1. May reduce asthma

Green mussels have anti-inflammatory properties that have been studied for their effect on conditions such as asthma. In one study, people with asthma who consumed green-lipped mussels had a significant reduction in airway inflammation and daytime wheezing

2. May relieve arthritis symptoms

The anti-inflammatory properties of green mussels may also help reduce the joint inflammation associated with osteoarthritis and rheumatoid arthritis. Studies have shown that people of New Zealand's Maori coast whose diet is high in green-lipped mussels have lower rates of arthritis.

3. Rich in protein

Protein is responsible for many cellular functions in your body, including structural support, cellular communication, and overall health. Eating protein-rich foods allows the body to absorb amino acids, which are the nutritional building blocks of protein. One cup of mussels contains nearly 18 grams of protein, which is approximately 30% of the average person's daily requirement.

4. Improves brain health

Mussels are a great source of omega-3 fatty acids, which are good for the brain. They are rich in docosahexaenoic acid (DHA) and vitamin B12, two essential nutrients that protect cognitive function and memory as you age. According to studies, DHA considerably delays age-related cognitive decline. One 3-ounce serving of green mussels also has 340% of the recommended dietary allowance for vitamin B12, which is crucial for brain and nerve health.

5. Promotes blood circulation

Omega-3 fatty acids in green mussels also play a role in improving blood flow and arterial wall strength, allowing for healthy circulation to important organs and muscles.

6. Protects heart health

According to studies, the high concentration of omega-3 fatty acids found in mussels makes them beneficial for protecting heart health. These unsaturated fats have properties that reduce the risk of high cholesterol, irregular heartbeats, heart attack, and other heart problems.

7. Helps prevent anemia

Mussels are an excellent source of iron. In fact, a 100-gram serving of cooked mussels contains more than 100% of the daily recommended amount for adults older than 50 years. Iron plays a significant role in the production of oxygen-carrying proteins hemoglobin and myoglobin.

8. Strengthens tissues

One 6-ounce serving of mussels contains 30% of the daily required dose of vitamin C, which is essential for the development of strong tissues, such as tendons and ligaments. Vitamin C also helps maintain the health of your teeth and gums.

9. Anti-aging properties

Green mussels contain mucopolysaccharides, which tend to decline with age and are responsible for helping maintain smooth, supple skin.


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

What are the potential risks of green mussels?

Mercury content

Some people avoid eating shellfish because they are concerned about mercury content. Although most fish and shellfish contain mercury, eating up to 12 ounces per week should not be harmful to your health unless you are pregnant, in which case you should avoid green mussels or green mussel supplements.


Allergic reactions to shellfish are common and can be life-threatening. If you are allergic to shellfish, you should avoid green-lipped mussels.

What is the recommended dosage of green mussels?

There is currently insufficient scientific evidence to establish an appropriate dose range for New Zealand green-lipped mussels. 

Remember that natural products are not always safe, and supplements should always be taken under the guidance of a healthcare professional.

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Medically Reviewed on 8/26/2022
Image Source: Getty image

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