Nutrition for Clams (cooked)
Calories, Protein, Vitamins and More
Clams Nutrition Summary
One ounce of cooked clams (28.3 grams) contains 42 calories and 7.2 grams of protein. Clams consists of 64% water, 5% carbohydrates, 26% protein, and 2% fat.Clams are an excellent source of many nutrients, including Vitamin A, calcium, potassium and Vitamin B12. It also contains significant amounts of protein, copper, manganese, phosphorus and selenium.
In one ounce of cooked clams:
- Calories: 42
- Protein: 7.2 g
- Fat: 0.6 g, (Saturated: 0.1 g)
- Cholesterol: 19 mg
- Sodium: 340.5 mg
See the Clams Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Mollusks, clam, mixed species, cooked, moist heat.
Calories in Clams
Clams have 42 calories per ounce or 148 calories for every 100 grams. Most of its calories are from protein, carbohydrates and fat.72% of calories in clams are from protein, 15% of calories are from carbohydrates and 13% of calories are from fat.
Calories from Fat
About 13% the calories in cooked Clams are from fat. Clams have a moderate amount of total fat, with 0.6 grams per ounce. Most of the fat in clams are healthier unsaturated fats.
Clams contain 19 mg of cholesterol and no trans-fat.
Clams contain 19 mg of cholesterol and no trans-fat.
- Total fat: 0.6 g
- Cholesterol: 19 mg
- Saturated fat: 0.1 g
- Monounsaturated fat: < 0.1 g
- Polyunsaturated fat: 0.2 g
Omega-3 and Omega-6 in Clams
Clams are a source of healthy omega-3 fatty acids, containing a total of 0.11 grams for every ounce. It contains significant amounts of DHA, EPA and DPA.
[2]
- DHA: 0.04 g
- EPA: 0.04 g
- DPA: 0.03 g
Clams also contain a small amount of omega-6 fatty acids.
[2]
- other omega 6: 0.02 g
Calories Similar to Clams
Some other seafoods with similar calories to clams by weight:- Lobster: -1 calories
- Anchovy: -5 calories
- Canned Tuna: -6 calories
- Salmon: -6 calories
Protein in Clams
An excellent source of protein, a single ounce of Clams contains 14% of recommended daily values or 7.2 grams of protein. In addition, clams are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.- Protein: 7.24 g
- Tryptophan: 0.08 g
- Threonine: 0.31 g
- Isoleucine: 0.32 g
- Leucine: 0.51 g
- Lysine: 0.54 g
- Methionine: 0.16 g
- Phenylalanine: 0.26 g
- Valine: 0.32 g
- Histidine: 0.14 g
Protein Similar to Clams
Some other seafoods with similar amounts of protein to clams by weight:- Lobster: +0.2 grams
- Trout: -0.3 grams
- Canned Tuna: -0.5 grams
- Salmon: -1.4 grams
Vitamins and Minerals in Clams
An good source of many nutrients, cooked clams contain abundant amounts of Vitamin A, calcium, potassium and Vitamin B12. In fact, a single ounce of clams contains 1167% of recommended daily values or 28 ug of Vitamin B12. Also an excellent source of potassium, a single ounce of clams contains 8% of recommended daily values or 177.9 milligrams of potassium.Vitamins in clams (1 oz):
- Vitamin a: 48.4 ug
- Thiamin: < 0.1 mg
- Riboflavin: 0.1 mg
- Niacin: 1 mg
- Vitamin b6: < 0.1 mg
- Vitamin c: 6.3 mg
- Folate: 8.2 ug
- Vitamin b12: 28 ug
- Calcium: 26.1 mg
- Potassium: 177.9 mg
- Iron: 0.8 mg
- Magnesium: 5.1 mg
- Zinc: 0.8 mg
- Selenium: 18.1 ug
- Phosphorus: 95.8 mg
- Copper: 0.2 mg
- Manganese: 0.3 mg
Similar to Clams for Vitamin B12
Here are some other seafoods with similarly abundant amounts of Vitamin B12 to clams:Clams Nutrition Chart
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