Mollusks, whelk, unspecified, cooked, moist heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Cooked whelk is a firm, chewy sea snail with a mild, slightly sweet flavor reminiscent of clam or scallop, often described as having a satisfying, meaty bite. Nutritionally, it is a powerhouse of lean protein with virtually no fat, making it an exceptionally high-protein, low-calorie seafood option.
Calorie split: 73% protein · 24% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love whelk for its unique, satisfying texture and its ability to absorb the flavors of garlic, butter, and herbs in sauces. It is a cherished ingredient in coastal cuisines worldwide, often featured in hearty stews, spicy stir-fries, and simple garlic-butter preparations.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its naturally tough, rubbery texture if overcooked or not prepared properly, which can be off-putting. As a mollusk, it is a common allergen, and like many seafood, it can be high in sodium depending on preparation; pairing it with unsalted cooking methods and plenty of vegetables can help balance this.
Key benefits
- Extremely high in lean protein (47.68g per 100g)
- Very low in fat (0.8g per 100g)
- Good source of selenium and vitamin B12
- Provides minerals like iron and zinc
- Low-calorie density for high satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Whelks have been consumed by humans for thousands of years; archaeological sites show their shells were used as tools and even as early musical instruments.
Full nutrition (USDA data · scales with serving)
| Water | 32.0 g |
| Energy | 275 kcal |
| Energy | 1151 kj |
| Protein | 47.7 g |
| Total lipid (fat) | 0.80 g |
| Ash | 4.0 g |
| Carbohydrate, by difference | 15.5 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 113 mg |
| Iron, Fe | 10.1 mg |
| Magnesium, Mg | 172 mg |
| Phosphorus, P | 282 mg |
| Potassium, K | 694 mg |
| Sodium, Na | 412 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 2.1 mg |
| Manganese, Mn | 0.89 mg |
| Selenium, Se | 89.6 ug |
| Vitamin C, total ascorbic acid | 6.8 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.21 mg |
| Niacin | 2.0 mg |
| Pantothenic acid | 0.40 mg |
| Vitamin B-6 | 0.65 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Vitamin B-12 | 18.1 ug |
| Vitamin A, RAE | 49.0 ug |
| Retinol | 49.0 ug |
| Vitamin A, IU | 162 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.01 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 130 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.62 g |
| Threonine | 2.1 g |
| Isoleucine | 1.7 g |
| Leucine | 3.8 g |
| Lysine | 2.9 g |
| Methionine | 1.2 g |
| Cystine | 0.37 g |
| Phenylalanine | 1.6 g |
| Tyrosine | 1.5 g |
| Valine | 2.1 g |
| Arginine | 4.9 g |
| Histidine | 0.98 g |
| Alanine | 3.1 g |
| Aspartic acid | 5.1 g |
| Glutamic acid | 7.3 g |
| Glycine | 3.0 g |
| Proline | 2.4 g |
| Serine | 2.2 g |
FAQ
How do you tenderize tough whelk meat?
The key is gentle, moist heat cooking. Simmer it slowly in a flavorful broth or sauce for 45-60 minutes until tender. Avoid rapid boiling, which makes it rubbery.
Is whelk the same as escargot?
Not exactly. 'Escargot' is the French term for edible land snails, typically Helix pomatia. Whelks are marine snails, a different family, but both are gastropod mollusks prepared in similar ways.
What does whelk taste like?
It has a mild, slightly briny, and sweet flavor similar to other firm shellfish like clams or conch, with a dense, chewy texture that holds up well in sauces.
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 2.75 kcal/g · 69% 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: 0.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.