Food guide

Clams

Among the most iron- and B12-dense foods available, ounce for ounce.

SeafoodProtein-RichNutrient-Dense

Clams, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of clams, cooked for fair comparison. Typical serving: 100 g cooked — 148 kcal per 100 g serving.

Nutrition information for Clams
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	148 kcal	148 kcal	100 kcal
Protein	25.5 g	25.5 g	17.2 g
Carbohydrate	5.1 g	5.1 g	3.4 g
Fat	2 g	2 g	1.4 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of clams, with a typical serving and FDA Daily Value for adults.

Micronutrients for Clams
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	171 µg	171 µg	19%
Vitamin C	22.1 mg	22.1 mg	25%
Thiamin	0.15 mg	0.15 mg	13%
Riboflavin	0.43 mg	0.43 mg	33%
Niacin	3.4 mg	3.4 mg	21%
Vitamin B6	0.11 mg	0.11 mg	6%
Folate	29 µg	29 µg	7%
Vitamin B12	98.9 µg	98.9 µg	4121%
Pantothenic acid	0.68 mg	0.68 mg	14%
Minerals
Calcium	92 mg	92 mg	7%
Iron	2.8 mg	2.8 mg	16%
Magnesium	18 mg	18 mg	4%
Phosphorus	338 mg	338 mg	27%
Potassium	628 mg	628 mg	13%
Sodium	1202 mg	1202 mg	52%
Zinc	2.7 mg	2.7 mg	25%
Selenium	64 µg	64 µg	116%
Copper	0.69 mg	0.69 mg	77%
Manganese	1 mg	1 mg	43%

Source: USDA FoodData Central — Mollusks, clam, mixed species, cooked, moist heat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat clams?

Extraordinary vitamin B12 and haem iron content.
High protein with a modest calorie cost.
Tinned clams keep the benefits at low cost.

How to include it

Steam with white wine, garlic and parsley.
Toss through linguine with chilli and lemon.
Add to a tomato and chorizo stew.

Things to consider

Shellfish allergy risk.
Discard any that stay closed after cooking.
Higher in sodium, especially tinned in brine.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

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kcal: 172
protein: 24 g
fibre: 0 g

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Crab, cooked

Sweet shellfish meat that is high in protein, selenium and vitamin B12 with almost no fat.

kcal: 97
protein: 19.4 g
fibre: 0 g