Fat and cholesterol often go hand in greasy hand. Yet some types of seafood, while low in saturated fat, carry high cholesterol counts. Raw clams, a mainstay of “raw bars” in seafood restaurants, are in this low-fat/high-cholesterol food group. Always buy raw clams from reputable dealers or restaurants, because raw seafood carries a higher risk of food poisoning than cooked seafood.
Concern
Too much cholesterol from food sources can lead to dangerously high blood cholesterol levels. Having high blood cholesterol puts you at risk for heart disease and stroke. Saturated fat represents more of a threat to your health than dietary cholesterol, but both need to be consumed in moderation, notes MayoClinic.com. Shrimp is the classic example. A 3-ounce portion of shrimp has less than 1 gram saturated fat, or about 1 percent of your daily value, DV, for saturated fat. But with 166 milligrams of dietary cholesterol, the shrimp serving takes up more than half of your daily cholesterol limit. Lobster has 60 milligrams cholesterol, or 20 percent of the DV for cholesterol. For people on low-cholesterol diets, shrimp and lobster represent an even larger portion of their daily cholesterol limit.
Recommended Cholesterol Amounts
Most people should have no more than 300 milligrams of dietary cholesterol a day, according to MayoClinic.com. If you already have high cholesterol or are at risk for cardiac problems, your doctor may suggest you eat foods that total no more than 200 milligrams. Seafood, beef, butter, and eggs are among the foods highest in cholesterol.
Cholesterol in Clams
A 3-ounce serving of clams contains about 29 milligrams of dietary cholesterol, according to USDA figures. This represents about 10 percent of the recommended DV for cholesterol. For someone on a low-cholesterol diet, the raw clam serving has about 15 percent of the DV for dietary cholesterol. Raw or steamed clams are a more heart-healthy choice than fried clams, which have 52 milligrams cholesterol in each 3-ounce serving.
Benefits
Although raw clams are moderately high in cholesterol, they do contribute some health benefits. They are low in calories and saturated fat while high in protein. You’ll get a virtual “B-12 shot” from clams. Each 3-ounce serving of the raw shellfish provides 700 percent of the DV for vitamin B-12 and 66 percent of the iron you need each day. Clams are also a good source of other B-complex vitamins, as well as vitamins A and C, phosphorus, calcium, copper, zinc, selenium and manganese.
