Clam Nutrition Benefits and Facts

Nutritional summary

Clams are a significant source of vitamin B12, providing up to 49 µg per 100 g, which is essential for preventing deficiencies that can affect nerve function and blood health .
These bivalves offer a high concentration of potassium relative to their calorie count, providing approximately 534 mg per 100 calories—a level that exceeds many other seafood options like salmon .
Clams contribute to dietary iodine intake, containing roughly 109 mcg per 100 g, which supports thyroid function and metabolic health .
Early research using animal models suggests that freshwater clam extracts may influence lipid metabolism by affecting genes involved in how the liver processes cholesterol and triglycerides .

Interesting fact

The ocean quahog clam is among the longest-living animals on Earth, with one specimen nicknamed Ming found to be 507 years old .

Standout nutrients

EPIC

SOURCE

Vitamin B12

SUPER

SOURCE

Selenium

GREAT

SOURCE

Choline

GREAT

SOURCE

Phosphorus

115

kcal per 100g

Protein15.4g

Fat3.08g

Carbs5.13g

Fiber0.05g

Sugar0.03g

Fat breakdown

Polyunsat0.97g

Monounsat0.92g

Saturated0.56g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Lighter footprint

Clams are filter feeders that improve water quality and generally have a very low carbon footprint compared to finfish.

Confidencehigh

Storage

Refrigerate

1–2 days

Store in a bowl covered with a damp cloth; do not store in airtight containers or water.

Flavour

Data & Sources

Harmonized from 1 validated source

USDA

USDA FoodData Central

2 contributing source foods

Claim citations

Freshwater Clam Extract Ameliorates Triglyceride and Cholesterol Metabolism through the Expression of Genes Involved in Hepatic Lipogenesis and Cholesterol Degradation in Rats - PMC

[1]pmc.ncbi.nlm.nih.gov

Dietary Intake and Nutrient Composition of Seafood - NCBI - NIH

[4]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Vegetarian and vegan diets: benefits and drawbacks - PMC

[9]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

81.0

Version

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