The briny smell and flavor of clams make them a favorite shellfish for many people. These mollusks are sold alive, then cooked -- usually steamed, baked or grilled. Clams are suitable for eating alone or as part of a recipe, such as clam chowder or linguine with clam sauce. A low-fat food, clams contain vitamins and minerals that help you meet your nutritional goals.
Calories and Protein
A serving of 20 small clams -- about 6.7 oz. -- introduces 281.2 calories into your meal plan. The majority of the calories in a portion come from protein. Each serving contains 48.5 g of this macronutrient. If you are a woman, this satisfies your daily need for protein -- 46 g. Men need 56 g.
Fat and Cholesterol
Clams are low in fat, containing 3.7 g per serving. Very little of this fat -- 0.4 g -- is saturated, the type of fat associated with heart disease. Even though clams are low fat, they are relatively high in cholesterol. A serving has 127.3 mg of this compound. The daily recommended maximum intake of cholesterol stands at 300 mg for most people, although if you have a heart condition or high cholesterol levels in your blood already, reduce your intake to 200 mg.
Iron and Selenium
Eat clams to significantly boost your iron intake. One serving of this mollusk provides you with 53.1 mg of this mineral. Women require 18 mg of iron daily, and men need 8 mg. Iron is critical for maintaining normal cell growth. You also get 121.6 mcg of selenium in a serving of clams, more than twice the amount you should consume each day. The selenium in clams provides antioxidant protection.
Vitamin B-12
One serving of clams is a good source of vitamin B-12, containing 187.9 mcg. You need only 2.4 mcg of this vitamin daily. Vitamin B-12 is important for the function of your nervous system, and it also helps maintain normal levels of some amino acids.
References
- CalorieLab: Mollusks, Clams, Mixed Species, Cooked, Moist Heat
- Institute of Medicine: Macronutrients
- U.S. Centers for Disease Control and Prevention; "Saturated Fat"; February 2011
- MayoClinic.com; "Healthy Diet: End the Guessword With These Nutrition Guidelines"; February 2011
- Office of Dietary Supplements; "Iron"; August 2007
- University of Maryland Medical Center; "Selenium"; May 2009
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