Fried clams pack a substantial amount of saturated and trans fats, some of the unhealthiest foods you can eat, according to MayoClinic.com. The fats used in the frying process are loaded with partially hydrogenated oils that lead to elevated cholesterol levels and heart disease. While fried clams may provide an effective source of a number of nutrients, the negative consequences of the frying process may outweigh the benefits derived from eating the seafood.
Significance
Dietary fat is an important nutrient that must be included in a healthy daily diet. Healthy monosaturated and polyunsaturated fats help blood flow properly by reducing cholesterol and lowering blood pressure. According to USDA Nutrition, a three-quarter cup of fried clams contains 9 g of monosaturated fats and 5 g of polyunsaturated fats. The same serving also has 76 mg of cholesterol.
Counts
A 1 cup serving of fried clam strips contains about 222 calories, and 107 of those calories come from fat, according to Fat Secret. A cup of fried battered clams holds about five large, eight medium or 10 small fried clams. On the other hand, if you skip the breading and the oil and steam the clams, you'll only take in about 130 calories, of which only 16 come from fat. You'll also be able to eat more because a cup of steamed or boiled clams holds about eight large, 12 medium or 15 small clams.
Benefits
A cup of boiled or steamed clams has about 23.75 g of protein according to Fat Secret, while 1 cup of fried clams has 14.5 g of protein. Fried clams provide you with 73 percent of your daily iron needs. Clams served out of a can with the juice they're packed in give you 176 percent of your daily iron requirements. You'll get 130 percent of your daily iron requirements from 1 cup of boiled or steamed clams.
Warning
Fried clams also will add to your cholesterol count for the day with nearly 84 mg in a 1 cup serving consisting of five large clams, eight medium or 10 small fried clams. according to Fat Secret. A cup of steamed or boiled clams, consisting of eight large clams, 12 medium or 15 small clams, will add about 63 mg cholesterol to your diet. The sodium in fried clams also is high, with as much as 416 mg in a 1 cup serving. Steamed and boiled clams have about 708 mg of sodium in a 1 cup serving, but keep in mind that you get more clams in 1 cup without the breading.
Features
Fried clams do provide other nutrients as well that make them a healthy occasional addition to your diet, according to USDA Nutrition. A three-quarter cup serving of breaded fried clams contains about 18 mg of calcium, 207 mg of phosphorous and 231 mg of potassium. Fried clams contain a host of minerals such as magnesium, selenium, copper and zinc. They also contain folic acid, vitamin A, vitamin B6 and niacin.
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