Calories and Nutritions in Clams

A 100g (3.5 oz) serving of raw mixed species clams contains 86 calories. A 100g (3.5 oz) serving of steamed mixed species clams provides 148 calories. A 100g (3.5 oz) serving of canned, drained clams has 104 calories. Raw Pacific razor clams (100g) contain 70 calories.

One kilogram (1000g, 35.27 oz) of raw mixed species clams contains 860 calories. One kilogram (1000g, 35.27 oz) of steamed mixed species clams provides 1480 calories. One kilogram (1000g, 35.27 oz) of canned, drained clams has 1040 calories.

The calorie content of one clam varies greatly depending on its size and species. One medium raw mixed species clam (15g, 0.53 oz) contains 13 calories. One small raw clam (littleneck, 7.5g, 0.26 oz) provides 6 calories. One large raw clam (cherrystone, 23g, 0.81 oz) has 20 calories. One medium steamed clam (15g, 0.53 oz) contains 22 calories.

Clams are a nutritious type of shellfish that offer a variety of health benefits due to their rich content of lean protein, vitamins, and essential minerals, as listed below:

• Excellent Source of Lean Protein: Clams are packed with high-quality protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall body function. Their protein is also considered lean, meaning it is low in saturated fat. (Arts, I.C. & Hollman, P.C., 2005, "Polyphenols and disease risk in epidemiologic studies").
• Extraordinarily Rich in Vitamin B12: Clams are one of the best natural sources of Vitamin B12, a nutrient crucial for nerve function, the formation of red blood cells, and DNA synthesis. Adequate Vitamin B12 intake helps prevent anemia and supports neurological health. (Watanabe, F., 2007, "Vitamin B12 sources and bioavailability").
• High in Iron: Clams are an excellent source of heme iron, which is more easily absorbed by the body than non-heme iron found in plants. Iron is vital for transporting oxygen in the blood and preventing iron-deficiency anemia. (Abbaspour, N., et al., 2014, "Review on iron and its importance for human health").
• Good Source of Selenium: They provide a significant amount of selenium, a trace mineral that acts as a powerful antioxidant, protecting cells from damage and supporting thyroid function. (Rayman, M.P., 2012, "Selenium and human health").
• Contain Omega-3 Fatty Acids: Clams contain omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), although in lesser amounts compared to oily fish. These fatty acids are beneficial for heart health, brain function, and reducing inflammation. (Mozaffarian, D. & Rimm, E.B., 2006, "Fish intake, contaminants, and human health: evaluating the risks and the benefits").
• Provide Other Important Minerals: Clams are also a good source of other minerals such as manganese, phosphorus, copper, zinc, and potassium, all of which play various essential roles in maintaining health.
• Low in Fat and Calories: Clams are relatively low in total fat, particularly saturated fat, and are low in calories, making them a nutrient-dense food choice.

Clams are very nutritious but there are some potential downsides and risks associated with their consumption, as listed below:

• Risk of Foodborne Illness from Raw or Undercooked Clams: Consuming raw or improperly cooked clams carries a risk of foodborne illnesses caused by bacteria (like Vibrio species) or viruses (like norovirus and Hepatitis A) that may be present in their aquatic environment. Thorough cooking is essential to kill these pathogens. (Iwamoto, M., et al., 2010, "Epidemiology of seafood-associated infections in the United States").
• Potential for Shellfish Allergies: Clams are molluscan shellfish, which are common allergens. Allergic reactions can range from mild (hives, itching) to severe and life-threatening (anaphylaxis). Individuals with a known shellfish allergy must avoid clams.
• Accumulation of Environmental Contaminants: As filter feeders, clams can accumulate environmental pollutants such as heavy metals (mercury, cadmium, lead) or toxins from harmful algal blooms (leading to conditions like Paralytic Shellfish Poisoning or Amnesic Shellfish Poisoning) if harvested from contaminated waters. Reputable sources test harvesting waters to minimize these risks. (U.S. Food and Drug Administration, "Fish and Fishery Products Hazards and Controls Guidance").
• High in Cholesterol (though impact on blood cholesterol varies): Clams contain dietary cholesterol. While dietary cholesterol has less impact on blood cholesterol levels than previously thought for most people, individuals with specific health conditions or genetic predispositions may need to monitor their intake. (Grundy, S.M., et al., 2019, "2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol").
• Sodium Content in Canned or Processed Varieties: Fresh, raw clams are relatively low in sodium. However, canned or otherwise processed clams can be very high in sodium due to added salt for preservation and flavor.

Yes, clams are good for you when sourced properly, prepared safely, and consumed as part of a balanced diet. They are a highly nutritious food, offering an excellent source of lean protein, an exceptional amount of Vitamin B12, and a wealth of essential minerals including iron, selenium, manganese, and phosphorus. These nutrients are vital for numerous bodily functions, such as energy production, immune support, neurological health, and oxygen transport. (Venugopal, V. & Gopakumar, K., 2017, "Nutritional and functional properties of bivalve molluscs"). The omega-3 fatty acids found in clams also contribute to heart and brain health. The primary concerns with clam consumption relate to the risk of foodborne illness if eaten raw or undercooked, potential shellfish allergies, and the accumulation of environmental contaminants if harvested from polluted waters. Choosing clams from reputable sources and cooking them thoroughly minimizes these risks (Ahmed, F.E., Ed., 1991, "Seafood Safety"). For most individuals without allergies, cooked clams provide significant nutritional benefits with a low calorie and fat content.

The calorie content of raw clams is generally low across most common edible types, primarily due to their high water content and lean protein composition. Most varieties, such as hard-shell clams (quahogs like littlenecks and cherrystones), soft-shell clams, Manila clams, Pacific razor clams, and geoduck clams, provide between 70 and 90 calories per 100g of raw edible portion. For example, raw Pacific razor clams contain 70 calories per 100g, while a general value for raw mixed species hard-shell clams is around 74-86 calories per 100g. Surf clams might be slightly higher within this range due to their meat density. Cockles also fall within this low-calorie bracket at 79 calories per 100g. The preparation method significantly impacts the final calorie count; for example, steamed clams (mixed species) contain 148 calories per 100g due to some water loss and concentration of nutrients, while fried clams or clams in creamy sauces will have a much higher calorie content due to added fats and other ingredients. Canned clams, drained, have around 104 calories per 100g.

Clams possess a distinctly savory, briny, and oceanic flavor profile that is fundamentally incompatible with the sweet characteristics expected in desserts. There are no known or established dessert dishes that feature clams as an ingredient. 

Yes, clam macros, specifically the concentration of macronutrients per 100g, change when clams are steamed. Clams are cooked in their own juices and any added liquid, and some water within the clam meat itself may be lost or expelled along with the juices that don't reabsorb. This process leads to a slight concentration of the remaining components. That means for the same initial weight of raw clams, the steamed clam meat will have a slightly lower overall weight due to this moisture loss, resulting in a higher concentration of protein and a slight increase in fat and carbohydrates per 100g of cooked meat compared to 100g of raw meat. For instance, raw mixed species clams contain 86 calories and 14.7g of protein per 100g, while steamed clams calories increase to 148 calories and 25.5g of protein per 100g. The steamed clams nutrition profile reflects this concentration effect. The total amount of protein or fat in a specific number of clams does not change significantly, but its proportion to the overall weight of the cooked meat does.

Clams, as bivalve mollusks, have been a food source for humans for millennia, with their origin as a food item dating back to prehistoric coastal communities around the globe. Archaeological evidence, such as ancient shell middens (discarded shell heaps), found in coastal regions worldwide, from North and South America to Europe, Asia, and Africa, attests to the long history of humans harvesting and consuming clams and other shellfish. These early coastal dwellers relied on the easily accessible and protein-rich clams as a vital part of their diet.

Different species of clams are native to various marine environments, from intertidal zones to deeper waters. For instance, quahogs (hard-shell clams) are native to the eastern shores of North America, while Manila clams were introduced to the Pacific Northwest from Asia. An interesting dish that highlights the historical and cultural significance of clams in the United States is the New England Clam Bake. This traditional method of cooking, attributed to Native Americans and later adopted by European settlers, involves steaming clams, lobsters, corn, potatoes, and other ingredients in a pit lined with hot rocks and seaweed. The seaweed imparts a unique, smoky, and oceanic flavor to the food. The clam bake is more than just a meal; it's a social event and a culinary tradition that speaks to the long-standing relationship between coastal communities and the bounty of the sea, with clams playing a central role.