Spanish Mussels in Escabeche Marinade
Quick answer
A medium portion of Spanish Mussels in Escabeche Marinade (115 g) contains 167 kcal, with 4.9 g of net carbohydrates and 18.4 g of protein.
- Carbs5.2 g12.4%
- Protein18.4 g44.1%
- Fat8 g43.4%
- Fibre0.2 g
Percentages of total energy (calories)
One of the best-known classic Spanish tapas, from the coast of Galicia: plump orange mussels, steamed and marinated in traditional escabeche made with olive oil, vinegar, smoked paprika, bay leaves and garlic. Mussels are a rich source of iron (more than red meat), vitamin B12 and zinc, with moderate fat and a very small amount of natural carbohydrate.
💡 Smart Nutritional Guidance
Consumption advice
A good snack if you need more iron; eat the can with fresh bell pepper strips, which are rich in vitamin C and boost iron absorption.
Best preparation methods
Serve it cold straight from the can with a light squeeze of lemon, or toss it with a cold boiled-potato salad to soak up the vinegar and paprika flavour.
Important Nutritional Note
Some studies suggest vinegar may slow stomach emptying and soften the rise in blood sugar after starchy meals, but the amount in this sauce is small.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (115 g) |
|---|---|---|
| Calories | 145 kcal | 166.8 kcal |
| Protein | 16 g | 18.4 g |
| Carbohydrate | 4.5 g | 5.2 g |
| Available carbohydrate | 4.3 g | 4.9 g |
| Fat | 7 g | 8 g |
| Dietary fibre | 0.2 g | 0.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 11 g of protein per 100 kcal, ranking 43 of 70 in Meat, fish & eggs (highest first).
Related foods from the same family:
Frequently asked questions
Why do mussels contain carbohydrate, unlike fish?
Because shellfish store energy as glycogen in their tissues; the amount here is small (about 5 g per can), so it barely affects blood sugar.
Are mussels really rich in iron?
Yes: one can covers several times the daily requirement for vitamin B12 and a substantial part of the iron requirement, supporting the formation of blood cells.
Is escabeche sauce healthy?
It is a traditional marinade based on olive oil, vinegar and spices; check the label for the salt content and any added ingredients.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.