Clams vs. Oyster

Nutrition comparison of Cooked Clams and Oyster


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked clams versus oyster (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in clams and oyster:

  • Both clams and oyster are high in calcium and iron.
  • Clam has more riboflavin, niacin, pantothenic acid and Vitamin B12.
  • Clam is an excellent source of Vitamin A, Vitamin C, potassium and protein.
  • Oyster has 63% less cholesterol than clam.
Detailed nutritional comparison of clams and oyster is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Oyster (Mollusks, oyster, eastern, farmed, raw) . Have a correction or suggestions? Shoot us an email.


Image of Clams src
Image of Oyster src

Calories and Carbs

calories

Clam is high in calories and oyster has 60% less calories than clam - clam has 148 calories per 100 grams and oyster has 59 calories.

For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and lighter in fat compared to oyster per calorie. Clams has a macronutrient ratio of 73:15:13 and for oyster, 36:39:25 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Clams Oyster
Protein 73% 36%
Carbohydrates 15% 39%
Fat 13% 25%
Alcohol ~ ~

carbohydrates

Clams and oyster contain similar amounts of carbs - clam has 5.1g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.

Protein

protein

Clam is an excellent source of protein and it has 389% more protein than oyster - clam has 25.6g of protein per 100 grams and oyster has 5.2g of protein.

Fat

saturated fat

Both clams and oyster are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.

cholesterol

Oyster has 63% less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.

Vitamins

Vitamin C

Clam is an excellent source of Vitamin C and it has 370% more Vitamin C than oyster - clam has 22.1mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.

Vitamin A

Clam is an excellent source of Vitamin A and it has 20 times more Vitamin A than oyster - clam has 171ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.

The B Vitamins

Clam has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both clams and oyster contain significant amounts of thiamin, Vitamin B6 and folate.

Clams Oyster
Thiamin 0.15 MG 0.105 MG
Riboflavin 0.426 MG 0.065 MG
Niacin 3.354 MG 1.267 MG
Pantothenic acid 0.68 MG 0.157 MG
Vitamin B6 0.11 MG 0.06 MG
Folate 29 UG 18 UG
Vitamin B12 98.89 UG 16.2 UG

Minerals

calcium

Both clams and oyster are high in calcium. Clam has 109% more calcium than oyster - clam has 92mg of calcium per 100 grams and oyster has 44mg of calcium.

iron

Both clams and oyster are high in iron. Oyster has 106% more iron than clam - clam has 2.8mg of iron per 100 grams and oyster has 5.8mg of iron.

potassium

Clam is an excellent source of potassium and it has 406% more potassium than oyster - clam has 628mg of potassium per 100 grams and oyster has 124mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, oyster has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dpa than oyster per 100 grams. Both clams and oyster contain significant amounts of DHA and EPA.

Clams Oyster
alpha linoleic acid 0.008 G 0.044 G
DHA 0.146 G 0.203 G
EPA 0.138 G 0.188 G
DPA 0.104 G ~
Total 0.396 G 0.435 G

omega 6s

Comparing omega-6 fatty acids, both clams and oyster contain small amounts of linoleic acid.

Clams Oyster
linoleic acid 0.032 G 0.028 G
other omega 6 0.082 G 0.033 G
Total 0.114 G 0.061 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Clams or Oyster .

Note: The specific food items compared are: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Oyster (Mollusks, oyster, eastern, farmed, raw) .

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FAQ

Does clams or oyster contain more calories in 100 grams?
Clam is high in calories and oyster has 60% less calories than clam - clam has 148 calories in 100g and oyster has 59 calories.

Is clams or oyster better for protein?
Clam is a fantastic source of protein and it has 390% more protein than oyster - clam has 25.6g of protein per 100 grams and oyster has 5.2g of protein.

Does clams or oyster have more carbohydrates?
By weight, clams and oyster contain similar amounts of carbs - clam has 5.1g of carbs for 100g and oyster has 5.5g of carbohydrates.

Does clams or oyster contain more calcium?
Both clams and oyster are high in calcium. Clam has 110% more calcium than oyster - clam has 92mg of calcium in 100 grams and oyster has 44mg of calcium.

Does clams or oyster contain more iron?
Both clams and oyster are high in iron. Oyster has 110% more iron than clam - clam has 2.8mg of iron in 100 grams and oyster has 5.8mg of iron.

Does clams or oyster contain more potassium?
Clam is a rich source of potassium and it has 410% more potassium than oyster - clam has 628mg of potassium in 100 grams and oyster has 124mg of potassium.

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