If you're looking for a tasty seafood dish that won't break your calorie bank, look no further than 5 oz (140 g) Mussels in Garlic Butter Sauce! With only 130 calories per serving, this dish is a great option for those watching their weight.

In addition to being low in calories, mussels are also a great source of protein, omega-3 fatty acids, and essential vitamins and minerals. Plus, the garlic butter sauce adds a delicious burst of flavor to the dish.

In this article, we'll take a closer look at the nutritional benefits of 5 oz (140 g) Mussels in Garlic Butter Sauce, as well as some ideas for how to incorporate this dish into your cooking routine.

Calorie Content

As mentioned earlier, 5 oz (140 g) Mussels in Garlic Butter Sauce contains only 130 calories per serving. This makes it a great option for those looking to maintain a healthy weight or shed a few extra pounds. Compare this to other seafood dishes, like fried shrimp or crab cakes, which can easily pack in 400-500 calories per serving. By choosing mussels instead, you can enjoy a delicious seafood feast without the guilt.

Protein Content

In addition to being low in calories, mussels are also a great source of protein. A 5 oz (140 g) serving of mussels contains around 11 grams of protein, making it a great option for those looking to build and maintain muscle mass. Protein is also important for keeping you feeling full and satisfied, which can help prevent overeating and snacking on unhealthy foods throughout the day.

Fat Content

While mussels are a great source of protein, they are also relatively low in fat. A 5 oz (140 g) serving of mussels contains around 3 grams of fat, making it a good option for those watching their fat intake. Of course, the garlic butter sauce does contain some fat, so be mindful of how much you use. You can also try lightening up the recipe by using a lower-fat butter substitute or omitting the butter altogether.

Carbohydrate Content

Mussels are naturally low in carbohydrates, with only around 4 grams per serving. This makes them a great option for those following a low-carbohydrate or ketogenic diet. Just be sure to watch the other ingredients you use in the recipe, as some foods (like bread or pasta) can quickly add up in carbs.

Saturated Fat Content

One thing to keep in mind when it comes to the fat content of 5 oz (140 g) Mussels in Garlic Butter Sauce is the amount of saturated fat. Saturated fat is sometimes referred to as 'bad' fat, as it can raise LDL (or 'bad') cholesterol levels and increase your risk of heart disease. While mussels themselves are low in saturated fat, the garlic butter sauce does contain some. Be mindful of how much sauce you use, or consider substituting a lower-fat or vegetable-based option instead.

Fiber Content

Mussels are not a significant source of fiber. However, you can easily incorporate more fiber into the dish by serving it with a side of whole grain bread or a salad. Fiber is important for a healthy digestive system and can help keep you feeling full and satisfied after your meal.

Cholesterol Content

While some people may be concerned about the cholesterol content of shellfish, like mussels, studies have shown that dietary cholesterol (the type of cholesterol found in food) has little effect on blood cholesterol levels in most people. In fact, some research suggests that the omega-3 fatty acids found in mussels (and other cold-water fish) may actually help to reduce cholesterol levels in the blood.

Sodium Content

One potential downside of 5 oz (140 g) Mussels in Garlic Butter Sauce is the sodium content. A single serving contains around 500-600 milligrams of sodium, depending on the recipe. While this may not be a concern for everyone, it's important to be mindful of your sodium intake if you have high blood pressure or other health conditions. To lower the sodium content of the dish, you can try using low-sodium broth or omitting the salt from the recipe. You can also balance out the sodium by serving the mussels with a side of potassium-rich vegetables, like spinach, sweet potatoes, or tomatoes.

Vitamin Content

Mussels are a great source of essential vitamins and minerals, including vitamin B12, iron, selenium, and zinc. These nutrients play important roles in maintaining a healthy immune system, building strong bones and muscles, and supporting healthy brain function.

Mineral Content

In addition to vitamins, mussels are also rich in essential minerals like iron, selenium, and zinc. Iron is important for healthy blood flow and energy levels, while selenium and zinc play important roles in immune function and DNA repair.