Avoid or Minimize
Mussels

Mussels

per 100 g:
7.4g
net carbs
4.5g
fats
23.8g
protein
172
calories

Are Mussels Keto?

Mussels should be consumed minimally on keto because they are high in net carbs.

High in Net Carbs

Mussels are high in carbs (7.39g of net carbs per 100g serving) so you need to avoid them as much as possible.

It is important to limit your net carb consumption to 20g - 30g per day to stay in ketosis.

You can calculate your ideal daily net carb allowance by using this keto macros calculator. Then use the serving calculator below to determine a serving size that fits your net carb budget.

Low in Fats

Mussels are both high in carbs and low in fats, which are the exact opposite of the macros required on a keto diet.

The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means the majority of your foods should be both low in carbs and high in fats.

Avocado, salmon, and ghee are great examples of foods that are both low in carbs and high in fat.

Minimally Processed But High in Carbs

Mussels are minimally processed but not a good fit for keto because they are high in carbs.

It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

Here are the common ingredients to be checked for keto - sweeteners, oils, and food additives.

Net Carb Calculator

Mussels
Cooked, Moist Heat
7.39 g
net carbs
7.39 g
carbs
0 g
fiber / sugar alcohol
4.48 g
fats
23.8 g
protein
172
calories

Alternative Types of Shellfish for Keto

Keto-Friendly
0
Net Carbs per 100g
Low Carb
Minimally Processed
Whole Food
Keto-Friendly

Generic

Crayfish

0
Net Carbs per 100g
Low Carb
Minimally Processed
Whole Food
Keto-Friendly
3.1
Net Carbs per 100g
Low Carb
Minimally Processed
Whole Food
Keto in Moderation

Generic

Scallops

5.4
Net Carbs per 100g
Moderate Carb
Minimally Processed
Whole Food
Keto in Moderation

Generic

Abalone

6
Net Carbs per 100g
Moderate Carb
Minimally Processed
Whole Food