Mussels

Mussels are the shellfish the 50 Man Foods recommends when oysters are too expensive for every week. They carry more manganese than almost any other food, and a full day's B12 in a single serving.

Farmed mussels are cheap, sustainable and cleaner than wild ones. They are the reference shellfish for men who eat seafood regularly.

  • Once or twice a week
  • Shellfish
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, raw (about 12 medium) Amount % DV Relative amount
Manganese 3.4 mg 148%
Vitamin B12 18 mcg 750%
Iron 3.9 mg 22%
Protein 12 g 24%
Selenium 44 mcg 80%
Calories 86 kcal 4%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Manganese is the mineral that builds cartilage and bone, and it supports the enzyme that protects the mitochondria from oxidative damage.

B12 from shellfish is more bioavailable than the cyanocobalamin in most supplements.

How much, how often

  • 100–200 g

    Once or twice a week

    Covers manganese and B12 without the cost of oysters.

  • Steamed open

    Keep the broth

    The broth carries the minerals; do not discard it.

How to buy and prepare it

Buy them alive. The shells should be closed, or close when tapped. Any that stay open are dead.

Smaller mussels are sweeter; large ones can be chewy. Farmed mussels are usually cleaner inside than wild.

Steam open in a covered pot with a little water, salt and butter. They take 4―5 minutes; discard any that do not open.

Eat them from the shell with the broth from the pot, or toss with butter and garlic as a starter.

Live mussels keep 2 days in the fridge, covered with a damp cloth. Never seal them in an airtight container.

Cooked mussels keep 2 days in the fridge. Do not freeze; the texture suffers.

In these guides

Questions

Are mussels as good as oysters?
Different profile. Mussels have more manganese and B12; oysters have more zinc. They are both top-tier shellfish.
Are farmed mussels safe?
Yes. Farmed mussels are actually cleaner than wild ones because they are raised in controlled water and inspected regularly.
How many mussels per week?
100–200 g once or twice a week covers manganese and B12 without any downsides.