Know what’s on your plate
Clam
Calories & nutrition facts
mixed species, raw
Nutrition facts
Per 100 g% DV- Calories 86 kcal —
- Protein 15 g 29%
- Carbohydrate 3.6 g 1%
- Fat 1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 601 mg 26%
- Cholesterol 30 mg 10%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 90 µg 10%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.68 mg 5%
- Vitamin K 0.2 µg 0%
- Thiamin (B1) 0.02 mg 1%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.35 mg 2%
- Pantothenic acid (B5) 0.15 mg 3%
- Vitamin B6 0.01 mg 1%
- Folate (B9) 5 µg 1%
- Vitamin B12 11.3 µg 470%
- Choline 65 mg 12%
Minerals
- Calcium 39 mg 3%
- Iron 1.6 mg 9%
- Magnesium 19 mg 5%
- Phosphorus 198 mg 16%
- Potassium 46 mg 1%
- Zinc 0.51 mg 5%
- Copper 0.05 mg 6%
- Manganese 0.09 mg 4%
- Selenium 30.6 µg 56%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 86 | 15 g | 3.6 g | 1 g |
| 1 × oz | 85 g | 73 | 13 g | 3 g | 0.8 g |
| 1 × large | 20 g | 17 | 2.9 g | 0.7 g | 0.2 g |
| 1 × lb (with shell), yield after shell removed | 68 g | 58 | 10 g | 2.4 g | 0.7 g |
| 1 × medium | 14.5 g | 12 | 2.1 g | 0.5 g | 0.1 g |
| 1 × small | 9 g | 8 | 1.3 g | 0.3 g | 0.1 g |
| 1 × cup (with liquid and clams) | 227 g | 195 | 33 g | 8.1 g | 2.2 g |
| 2 × oz | 170 g | 146 | 25 g | 6.1 g | 1.6 g |
| ½ × oz | 42.5 g | 37 | 6.2 g | 1.5 g | 0.4 g |
| 3 × oz | 255 g | 219 | 37 g | 9.1 g | 2.4 g |
| 4 × oz | 340 g | 292 | 50 g | 12 g | 3.3 g |
Similar foods
- Softshell clamraw54 kcal / 100 g
- Shellfishaverage, raw84 kcal / 100 g
- Squidmixed species, raw92 kcal / 100 g
- Cocklesraw59 kcal / 100 g
- Oysters57 kcal / 100 g
- Musselsraw74 kcal / 100 g
- Almeja48 kcal / 100 g
- Mixed species scallopraw69 kcal / 100 g
- Squid calamarimixed species, raw92 kcal / 100 g
- Abalonemollusks, mixed species, raw105 kcal / 100 g
Questions about Clam
How do you get grit out of clams?
Soak live clams in cold, lightly salted water for about 20 minutes, then lift them out so the grit stays behind. Scrub the shells; don’t tip the soaking water over them.
How long do clams take to cook?
Steam scrubbed clams in a covered pan with a splash of water or wine for about 5–10 minutes, shaking the pan once, until the shells open. Discard any that stay shut after cooking.
How should you store live clams?
Keep them in the fridge in a bowl or colander, covered with a damp cloth. Don’t seal them in an airtight container or leave them sitting in water; cook them within a day or two.
Which dishes are clams commonly used in?
Clams are served steamed with garlic, parsley and lemon, or stirred into seafood pasta, chowder and paella. Add them near the end of cooking so they don’t turn tough.
Can you use mussels instead of clams?
Yes: mussels work well in chowder, pasta and steamed seafood dishes. Clams have 15 g of protein per 100 g, compared with 11.9 g in mussels.
Are clams a good source of vitamin B12?
Yes. Clams are high in vitamin B12, with 11.3 µg per 100 g.
How can you tell if a raw clam is safe to cook?
Choose clams with intact shells; discard any cracked ones or any that remain open when tapped. Keep them cold, and discard clams that haven’t opened after cooking.
Source: USDA FoodData Central 174214 · per 100 g · carbohydrate per EU label, fibre excluded
