Mollusks

Q: How many calories in 3 oz of mollusks?

About 121 calories, with roughly 20.6g of protein. 3 oz weighs about 85g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

142

cal per 100 g

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= 3.0 oz

Calories

121

Protein

20.6g

Carbs

Fat

1.4g

Protein 72% Carbs 17% Fat 11%

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Mollusks is basically 72% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 142 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar0 g—

Saturated fat0.309 g2%

Cholesterol50 mg17%

Sodium112 mg5%

Potassium628 mg13%

Calcium65 mg5%

Iron2.68 mg15%

Magnesium32 mg8%

Zinc0.84 mg8%

Vitamin C0 mg0%

Vitamin E1.12 mg7%

Vitamin A149 mcg17%

Vitamin D0.1 mcg1%

Vitamin B60.016 mg1%

Vitamin B1218.63 mcg776%

Folate7 mcg2%

Niacin0.578 mg4%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Salmon

11 more calories per 100g · -4g protein.

Cal153 Protein20.6 g Fat7.2 g

Salmon

16 more calories per 100g · +4g fat.

Cal158 Protein26.3 g Fat5.9 g

Fish

43 fewer calories per 100g · -9g protein.

Cal99 Protein15.2 g Fat0.9 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of mollusks?

About 121 calories, with roughly 20.6g of protein. 3 oz weighs about 85g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is mollusks actually healthy, or is that marketing?

By the numbers on this page: high protein, low fat, near zero sugar. Hard to argue with.

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