Clams, Mixed Species, Cooked Using Moist Heat – Nutritional Information
Clams are a highly nutritious seafood option, rich in protein and essential vitamins and minerals. When prepared using moist heat methods such as steaming or boiling, clams retain their natural goodness, making them an excellent addition to a balanced diet. Here’s a breakdown of the nutritional content and key health benefits of cooked clams:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 148 kcal |
| Protein | 25.55 g |
| Total Fat | 1.95 g |
| Saturated Fat | 0.188 g |
| Carbohydrates | 5.13 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 92 mg |
| Iron | 2.81 mg |
| Magnesium | 18 mg |
| Phosphorus | 338 mg |
| Potassium | 628 mg |
| Sodium | 1202 mg |
| Zinc | 2.73 mg |
| Copper | 688 mcg |
| Manganese | 1.0 mg |
| Selenium | 64 mcg |
| Vitamin C | 22.1 mg |
| Thiamin (Vitamin B1) | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.426 mg |
| Niacin (Vitamin B3) | 3.354 mg |
| Vitamin B6 | 0.11 mg |
| Folate (Vitamin B9) | 29 mcg |
| Vitamin B12 | 98.89 mcg |
| Vitamin A | 171 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Health Benefits
Clams are a fantastic source of lean protein, which is crucial for muscle repair and overall body function. Each 100g serving provides an impressive 25.55 grams of protein, making them an excellent choice for individuals seeking to increase their protein intake, especially for those on a low-fat or high-protein diet.
Clams are also rich in essential minerals such as iron, phosphorus, and potassium. Iron is vital for the production of red blood cells and preventing anemia, while phosphorus supports healthy bones and teeth. Potassium helps maintain proper heart and muscle function by regulating fluid balance and blood pressure.
In addition to these minerals, clams provide a healthy dose of omega-3 fatty acids, though in smaller amounts than fatty fish. These fatty acids are known for supporting cardiovascular health by reducing inflammation and improving blood circulation.
Another notable nutrient in clams is vitamin B12, with a generous 98.89 mcg per 100g serving. Vitamin B12 is essential for nerve function, DNA production, and the formation of red blood cells. This vitamin is primarily found in animal-based products, making clams an excellent option for those who do not consume dairy or other animal meats frequently.
Additionally, clams are a good source of vitamin C, which boosts the immune system, promotes skin health, and aids in the absorption of iron from plant-based sources. The combination of vitamin C and iron in clams makes them an ideal food for those looking to improve their overall nutrition and immune function.
Allergen Information
Clams, like other shellfish, are a common allergen and may cause allergic reactions in sensitive individuals. Symptoms can range from mild hives to severe anaphylaxis. It is essential for individuals with shellfish allergies to avoid clams and other mollusks entirely. If you are unsure whether you are allergic to clams or other seafood, consult your healthcare provider before consuming them.
Dietary Preferences
Clams are naturally gluten-free, making them a suitable option for those with celiac disease or gluten sensitivity. They are also a great addition to low-carb and ketogenic diets due to their low carbohydrate content (5.13g per 100g).
Furthermore, clams are a rich source of animal-based proteins and nutrients, making them ideal for pescatarians or individuals following a seafood-inclusive diet. For those looking to increase their intake of essential minerals and vitamins, clams can be a valuable food choice. However, individuals following vegan or vegetarian diets should avoid clams, as they are an animal-based product.
Cooking Advice
To preserve the nutritional content of clams while enjoying their tender texture and delicious taste, cook them with moist heat methods such as steaming, poaching, or boiling. These methods help retain their moisture and prevent them from becoming overly dry, ensuring a flavorful and juicy result.
When cooking clams, it’s essential to clean them properly, removing any sand or grit. You can steam or boil clams until the shells open, signaling that they are fully cooked. Discard any clams that do not open during the cooking process.
Conclusion
Clams, particularly when prepared using moist heat, offer a range of nutritional benefits, including high protein, essential vitamins, and minerals. They are a versatile and healthful addition to any diet, providing a unique combination of nutrients that support overall wellness. Whether you’re adding them to a hearty chowder, seafood pasta, or enjoying them on their own, clams can elevate your meals with their rich taste and impressive health benefits.
For those seeking a nutrient-packed, low-fat protein source, clams are a delicious option that delivers essential nutrients in every bite.
