Clam and Vegetable Stew

Clam and Vegetable Stew is a hearty, savory dish featuring tender clams simmered with a variety of vegetables like potatoes, tomatoes, celery, and onions in a flavorful broth. It is a classic coastal comfort food found in many cuisines worldwide, from Portuguese caldeirada to Italian zuppa di vongole.

🍽️ Nutrition at a glance

This stew is typically high in protein from the clams, moderate in healthy fats, and low in carbohydrates if potatoes are used sparingly. It provides excellent sources of iron, zinc, vitamin B12, and omega-3 fatty acids, with a rough calorie ballpark of 250-350 per serving.

Nutrition breakdown

Calories	180 kcal
Protein	22 g
Carbs	12 g
Fat	5 g
Fiber	3 g
Sugar	4 g
Sodium	650 mg
Iron	18 mg
Vitamin B12	20 mcg
Zinc	4 mg
Selenium	45 mcg
Vitamin A	150 mcg RAE
Vitamin C	15 mg
Potassium	350 mg
Phosphorus	200 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it represents coastal resourcefulness, turning simple seafood and garden vegetables into a nourishing meal. Nutritionally, clams are one of nature's most nutrient-dense foods, offering more iron per serving than red meat while being low in calories.