Catfish
Cod
Clam
These ender shellfish are packed with protein and essential nutrients like vitamin B12 and zinc. They’re a delicious and healthy seafood option, often enjoyed steamed or in chowders.
15
1 medium clam
(20 grams / 5 cm / 2 inches)
CAL
A
Nutri-Score
Lean protein, rich in essential minerals like iron and zinc, and naturally low in fat
Value per 100 grams & per cup (150g):
75 kcal | 110 kcal
Protein
13 grams | 19 grams
Fats
1 gram | 1.5 grams
Carbohydrates
2.5 grams | 4 grams
Fiber
None
Vitamins & Nutrients
- Vitamin B12: Supports red blood cell formation and nerve function.
- Iron: Essential for oxygen transport in the blood.
- Vitamin C: Aids in immune function and skin health.
- Zinc: Supports immune function, wound healing, and DNA synthesis.
Satiety and Feelings
Clams are high in protein and can provide a feeling of fullness and satisfaction, making them a great option for a low-calorie meal that helps control hunger.
What does 100 g look like?
About 10–12 medium raw clams (with shells) or 1/3 cup of shelled clams.
What does 2000/2500 calories look like?
About 200 clams (3 kg).
Daily Value per 100 grams %
Vitamin B12 ⭐⭐⭐⭐
100%
Vitamin D
35%
Iron
70%
Iodine
35%
Fiber
0%
Protein
50%
Sodium (Salt)
2%
Carbohydrates
5%
Total Fat
2%
Saturated Fat
Saturated Fat
1%
Cholesterol
20%
Sugar (natural)
0%
Calories
5%
Did you know?
- Clams are among the oldest living creatures, with some species living over 500 years.
- The word “clam” comes from the Old English “clamm”, meaning “a tight grip”, referring to the shell’s ability to tightly close.
- Clams are known for their ability to filter large volumes of water, making them an important part of marine ecosystems.
- Atlantic Ocean clams are typically larger and meatier than their Pacific counterparts.
- Manila clams are often found in the Pacific and are known for their sweet, delicate flavor.
Drawback
- High in sodium, which may be a concern for those on a low-sodium diet.
- Shellfish allergies are common, and clams may cause allergic reactions in sensitive individuals.
- Sustainability concerns exist with some clam harvesting methods, particularly when overfishing occurs.
- Always check for the MSC label.
