Raw shellfish provides a rich source of vitamins and minerals, especially energy-boosting nutrients like vitamin B12. Live clams are a good source of protein and low in fat and calories, though moderately high in cholesterol. If you regularly go “raw bar hopping,” verify that the restaurant or vendor form which you buy clams has a good safety record; dangerous viruses and bacteria lurk in raw clams that aren't properly stored and prepared.
Protein Content
A 3 ounce serving of clams contains about 12.47 grams of protein. The average person needs at least 50 grams protein each day. The clam serving provides 25 percent of that recommended daily minimum for protein.
Significance
Getting enough protein helps your body turn calories into energy, notes the Mayo Clinic. It also helps you build muscle and promotes healthy development in growing children. If your doctor suggests you increase your protein intake, you may need as much as 175 grams of protein a day, depending on your weight, caloric intake and health issues.
Comparisons
Because of their higher water content, raw clams are lower in protein than the same by-weight amount of cooked fish, poultry and red meat. The equivalent servings of cooked clams, beef, chicken breast, lamb, turkey, pork and fish all have 20 to 30 grams protein per 3 ounce serving, or two to three times more protein than the same amount of raw clams.
Serving Options
If you double your portion of raw clams to get extra protein, the calorie and fat contents remain within healthy limits. The average 6 ounce portion -- about 12 medium-sized raw clams -- provides 50 percent of the protein you need for the day. The serving has 150 calories and less than 1 gram saturated fat. However, you’ll also be doubling your cholesterol load. A 6 ounce portion of raw clams represents 17 percent of the daily allotment of dietary cholesterol for the average person. If you are on a low-cholesterol diet, which is typically 200 grams of dietary cholesterol, the double portion of clams represents 25 percent of your daily cholesterol limit.
Additional Nutrients
Each 3 ounce serving of raw clams provides 480 percent of the DV for vitamin B12. The live shellfish also contributes vitamin A, iron, selenium, manganese, copper, phosphorus and zinc.
References
- Mayo Clinic: Healthy Diet: End the Guesswork with These Nutrition Guidelines; February 2011
- USDA National Nutrient Database: Protein
- USDA National Nutrient Database: Mollusks, Clam, Mixed Species, Raw, 3 oz. (NDB No: 15157)
- University of Georgia Marine Extension Service: Safe Seafood
- U.S. Food and Drug Administration: Calculate the Percent Daily Value for the Appropriate Nutrients
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