Nutrition for Clams (cooked)

Calories, Protein, Vitamins and More

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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
There is no significant amounts of sugar or dietary fiber in clams.

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.

  • Total fat: 0.6 g
  • Cholesterol: 19 mg
  • Saturated fat: 0.1 g
  • Monounsaturated fat: < 0.1 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of trans fat in clams.

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
The omega-6 to omega-3 ratio in clams is 0.2: 1.

Calories Similar to Clams

Some other seafoods with similar calories to clams by weight:

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:

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
Minerals in clams (1 oz):
  • 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
There is no significant amounts of choline, pantothenic acid, vitamin e or vitamin k in clams.

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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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Clams in Cooking

Clams are in the top 25% most popular ingredients for recipes. Most recipes call for a couple to a few ounces of clams.

Friends and Relatives of Clams

Other similar relatives:

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