Hard shell clams are completely sealed and able to tolerate saline environments. By contrast, soft shell clams do not fully seal themselves shut, and their shells crack easily, especially in water with high salinity. Though they differ in appearance and habitat, the two types of clams are similar in nutritional value. They are both good sources of iron, selenium and vitamins A and B-12.
Serving Size
One serving of hard shell clams is 3 ounces. The equivalent number of clams per serving according to size is about four large clams, six medium clams or about nine small clams.
Macronutrients
Hard shell clams are a low-calorie and low-fat source of protein. A 3-ounce serving of hard shell clams contains only 73 calories and 3.03 grams of carbohydrate, but 12.47 grams of protein. The total fat content is a mere 0.82 grams of total fat and 0.159 grams of saturated fat. There are zero grams of fiber. Per ounce, hard shell clams contain 24.3 calories, 1.01 grams carbohydrate, 4.16 grams of protein, 0.273 grams of total fat, 0.053 grams of saturated fat and zero grams of fiber.
Minerals
One serving of hard shell clams provides over half the daily requirement of selenium, with 26 micrograms. Other minerals include 33 milligrams of calcium, 1.38 milligrams of iron, 16 milligrams of magnesium, 168 milligrams of phosphorus, 39 milligrams of potassium, 511 milligrams of sodium, 0.43 milligrams of zinc, 0.045 milligrams of copper and 0.072 milligrams of manganese.
Vitamins
Each serving of hard shell clams contains nearly one-third of the daily recommended intake of vitamin A, with 225 international units. Other vitamins include 0.013 milligrams of thiamin, 0.034 milligrams of riboflavin, 0.297 milligrams of niacin, 0.126 milligrams of pantothenic acid, 0.009 milligrams of vitamin B-6, 4 micrograms of folate, 55.2 milligrams of choline, 9.59 micrograms of vitamin B-12, 0.58 milligrams of vitamin E and 0.2 micrograms of vitamin K.
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