Clams, steamed or boiled
Common food
Steamed or boiled clams are tender, briny bivalves with a delicate, sweet ocean flavor and a satisfying, slightly chewy texture. They are an exceptionally lean protein source, delivering nearly 19 grams of protein per 100 grams with minimal fat and no sugar. Their natural mineral richness, particularly iron and selenium, makes them a nutrient-dense choice for a light yet nourishing meal.
Calorie split: 72% protein · 17% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love clams for their clean, oceanic taste that pairs beautifully with simple preparations like garlic butter or white wine. They are a cultural staple in coastal cuisines worldwide, often enjoyed communally in dishes like clam bakes or pasta, evoking a sense of rustic, seaside dining.
⚠️ Watch-outs & how to enjoy it better
Clams are a common shellfish allergen, and those with allergies must avoid them entirely. They can be high in sodium, which may concern individuals monitoring their intake; to counteract this, pair them with low-sodium sides like steamed vegetables or use fresh herbs and lemon for flavor instead of added salt. Additionally, while rare, some clams can accumulate toxins from algal blooms, so sourcing from reputable, tested suppliers is crucial for safety.
Key benefits
- High-quality lean protein for muscle maintenance and satiety.
- Rich in essential minerals like iron, selenium, and zinc.
- Low in calories and fat, supporting weight management.
- Provides vitamin B12, crucial for nerve function and energy.
- Naturally low in carbohydrates and sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Clams can live for over 500 years; the oldest known clam, a quahog, was 507 years old when it was found.
Full nutrition (USDA data · scales with serving)
| Water | 73.4 g |
| Energy | 109 kcal |
| Protein | 18.6 g |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 4.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 49.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 251 mg |
| Potassium, K | 58.0 mg |
| Sodium, Na | 71.0 mg |
| Zinc, Zn | 0.65 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 38.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.42 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 82.3 mg |
| Vitamin B-12 | 12.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 108 ug |
| Retinol | 108 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.86 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.24 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.14 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.15 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.08 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.05 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.08 g |
| Cholesterol | 38.0 mg |
FAQ
Are steamed clams healthy?
Yes, they are very healthy, being low in calories and fat while high in protein, iron, and vitamin B12.
How many calories are in a serving of clams?
A 100-gram serving of steamed or boiled clams contains about 109 calories.
Can clams be eaten raw?
While some clams are eaten raw (like in ceviche), it is safer to cook them to kill potential bacteria and parasites, especially if sourced from uncertain waters.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.09 kcal/g · 68% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.