💎 Key Nutrients
What Is Mollusks, Clam, Mixed Species, Cooked, Moist Heat? Origin and Varieties
Clams are a type of bivalve mollusk—aquatic animals that live in two hinged shells and filter nutrients from the water as they feed. The category “mollusks, clam, mixed species, cooked, moist heat” refers to an aggregated USDA database entry representing a variety of clam species prepared by steaming, simmering, or other moist‑heat methods to yield tender, edible meat. Bivalve mollusks include not only clams, but also oysters, mussels, and scallops. Clams specifically are found globally from cold Atlantic waters to warm Pacific coasts and vary greatly in size and flavor profile based on species. For example, littleneck clams are small and sweet‑tasting, ideal for steaming, while larger quahogs can have firmer meat and are traditionally used in chowders and stews. Historically, clams have been an important protein source for coastal communities, consumed for centuries by Indigenous peoples of the Americas and Europe alike. The simple act of collecting clams at low tide or harvesting from beds reached by wading has long anchored coastal subsistence diets. The “mixed species” descriptor acknowledges that commercial clam products sold for cooking or nutrient databases include multiple clam varieties, bringing together their nutritional content under one composite profile. Cooked clams are especially popular in Mediterranean, New Englandic, and Asian cuisines, where they’re added to pasta, soups, risottos, and seafood boils. The moist‑heat cooking method preserves moisture and nutrients better than frying and tends to yield a more delicate texture. Moist heat—such as steaming or poaching—gently unfolds the clam’s natural briny flavors, resulting in meat that’s both tender and nutritious. Because clams are filter feeders, their nutrient profile reflects both their diet and environment, often resulting in high levels of vitamin B12, iron, selenium, and omega‑3 fatty acids that are less abundant in many land‑based meats. Consumption of such nutrient‑rich seafood has been linked historically to improved health in populations with access to coastal fisheries, underscoring clams as a valuable lean protein source with rich micronutrient content.
Nutrition Profile: A Detailed Breakdown
The nutrition profile of cooked clam meat reveals why it’s considered a nutrient‑dense, lean protein choice. Per 100 g serving, clam meat delivers about 148 kcal with 25.55 g of protein, making it comparable to other high‑quality seafood like salmon or trout. Protein in clams is complete, supplying all essential amino acids needed for tissue repair, enzyme production, and immune function. Clams’ total fat content is low (~1.95 g per 100 g), with a favorable balance of fatty acids: only ~0.19 g saturated fat and appreciable omega‑3 polyunsaturated fats including EPA and DHA. These long‑chain omega‑3s are bioactive compounds associated with reducing systemic inflammation and supporting cardiovascular health. Carbohydrates in cooked clams are modest (~5.13 g) and exclusively intrinsic to the meat (not including added sugars), and clams contain no dietary fiber. Beyond macros, clams are extraordinary sources of micronutrients. The vitamin B12 content (98.89 µg/100 g) vastly surpasses the adult daily requirement (~2.4 µg), supporting nerve health, red blood cell formation, and DNA synthesis. They also provide significant amounts of iron (2.81 mg), critical for oxygen transport, and selenium (64 µg), a potent antioxidant cofactor for glutathione peroxidases that protect cells from oxidative stress. Potassium (~628 mg) supports fluid balance and blood pressure regulation, while riboflavin, niacin, and vitamin C contribute to energy metabolism and immune resilience. Clams deliver trace minerals such as copper and zinc, integral to immune function and connective tissue formation. Compared to similar seafood like oysters or mussels, clams tend to have higher protein and B12 and typically lower calories and fat, making them especially attractive for calorie‑conscious diets. Importantly, clams’ nutritional benefits coexist with high sodium levels (~1202 mg/100 g), a point that merits attention for those managing blood pressure or sodium intake. Overall, the detailed nutrient breakdown reinforces clams as a lean, micronutrient‑rich source of high‑quality protein and essential vitamins and minerals.
Evidence-Based Health Benefits
1. Supports Heart Health: Clams’ omega‑3 fatty acids (EPA/DHA) have been widely studied for their cardioprotective effects, including lowering triglycerides and reducing inflammation. A review of seafood nutrition shows the high omega‑3 profile in bivalve mollusks contributes to cardiovascular benefits when included regularly in a balanced diet. Omega‑3s are associated with improved endothelial function and lower risk of arrhythmias. 2. Boosts Red Blood Cell Production: With exceptionally high vitamin B12 content, clams help support nerve function and red blood cell synthesis. A deficiency in B12 can lead to megaloblastic anemia and neurological issues; providing many multiples of the RDA per serving helps meet needs, especially in populations at risk for deficiency. 3. Antioxidant Defense: Selenium, abundant in clams, is a cofactor for antioxidant enzymes that mitigate oxidative stress. Adequate selenium intake is linked to improved immune response and may lower the risk of certain chronic conditions. 4. Improves Iron Status: Clams are a rich source of bioavailable iron, crucial for preventing iron‑deficiency anemia and ensuring oxygen transport throughout the body. 5. Supports Immune Function: Micronutrients such as zinc and copper found in clams play integral roles in immune cell proliferation and wound healing. 6. Energy Metabolism Support: B‑vitamins including riboflavin and niacin contribute to cellular energy production, helping convert macronutrients into usable energy. These benefits span across age groups, with particular importance for pregnant individuals, older adults, and athletes requiring robust nutrient support for metabolic demands. Although specific large‑scale randomized controlled trials on clams are limited, evidence from nutrient‑centric research demonstrates how foods rich in complete protein, omega‑3s, B12, and essential minerals correlate with improved markers of health.
Potential Risks and Who Should Be Careful
Despite their benefits, clams come with considerations. Clams are filter feeders that bioaccumulate environmental contaminants including toxins and pollutants if harvested from contaminated waters. While regular cooking eliminates most pathogens, raw or undercooked clams can harbor bacteria like Vibrio species, posing serious illness risks, especially to immunocompromised individuals. People with shellfish allergies may experience severe reactions and should avoid clams entirely. Additionally, high sodium content (~1202 mg/100 g) may challenge individuals on sodium‑restricted diets or those with hypertension. Mercury and heavy metals can occasionally accumulate, although clams are generally lower in mercury compared to larger predatory fish. Safe sourcing from monitored waters and certified harvesters reduces this risk. Individuals with gout or elevated uric acid may want to moderate intake due to clam’s purine content, which can influence uric acid metabolism. Pregnant and breastfeeding individuals should ensure clams are well‑cooked and sourced from reputable suppliers to avoid foodborne illness.
How to Select, Store, and Prepare Mollusks, Clam, Mixed Species, Cooked, Moist Heat
Selecting fresh clams at markets involves inspecting shells: they should be tightly closed or close when tapped, indicating live, fresh mollusks. Avoid clams with cracked shells or off odors. After purchase, store live clams in the refrigerator covered with a damp cloth at 34–38°F (1–3°C) and use within 1–2 days. Shucked clam meat should be kept chilled and consumed within 2–3 days. Clams can be frozen for up to 3 months in airtight packaging to preserve quality, though texture may soften upon thawing. Always rinse clams under cold water to remove grit, and discard any that remain open after tapping before cooking. Cooking methods that preserve nutrients include steaming, poaching, or quick sautéing which retain water‑soluble vitamins and minimize oxidation. Avoid overcooking as this can make the meat tough and diminish micronutrient density. For added flavor and nutrition, pair clams with garlic, herbs, and lemon juice.
Best Ways to Eat Mollusks, Clam, Mixed Species, Cooked, Moist Heat
Clams shine in a variety of culinary applications. Steamed littlenecks with a splash of white wine and herbs retain moisture and nutrients, while adding clams to soups, stews, or pasta integrates their briny flavor into balanced meals. For a quick and healthy entrée, sauté cooked clam meat with olive oil, garlic, and spinach for a nutrient‑rich dish under 20 minutes. Clam chowder can be made healthfully by limiting cream and focusing on broth‑based versions with vegetables. Clams also pair beautifully with whole grains like barley or quinoa, adding protein and micronutrients to grain bowls. Avoid heavy breading or deep frying that significantly increases calories and may reduce omega‑3 benefits. Instead, emphasize sauces and sides that complement but do not overwhelm clams’ natural flavors.
Nutrient Absorption: What Helps and Hinders
Some nutrients in clams are better absorbed alongside complementary foods. For example, iron absorption is enhanced by vitamin C‑rich foods such as citrus fruits or bell peppers. The presence of fats such as olive oil
Mollusks, Clam, Mixed Species, Cooked, Moist Heat for Specific Diets
For keto and low‑carb diets, clams provide high protein with minimal carbs, fitting well within macro goals. In paleo diets, clams are appreciated as a whole, unprocessed protein source. For those with diabetes, clams’ low carbohydrate and high protein profile support blood sugar management when paired with fiber‑rich vegetables. Paleo and Whole30 patterns accommodate clams naturally, while vegetarians and vegans do not consume them due to their animal origin. Individuals following low‑FODMAP protocols may tolerate clam meat in small servings but should test tolerance due to individual sensitivity to seafood proteins.
❤️ Health Benefits
Supports Heart Health
Omega‑3 EPA/DHA reduce inflammation and triglycerides
Evidence: moderateBoosts Red Blood Cell Production
High B12 supports DNA and red blood cell synthesis
Evidence: strongAntioxidant Defense
Selenium participates in antioxidant enzymes
Evidence: moderate⚖️ Comparisons
Vs. Cooked oysters
Clams generally have higher protein and B12 content.
Vs. Mussels
Mussels have similar omega‑3 but slightly higher calories.
Vs. Scallops
Scallops have milder flavor but less micronutrient density.
🧊 Storage Guide
❄️
Fridge
2–3 days for cooked clam meat
🧊
Freezer
3 months
⚠️ Signs of
Spoilage:
- smell: Fishy or sour odor
- visual: Discoloration, Dry edges
- texture: Sliminess
- when to discard: Off smell or texture change
👥 Special Considerations
elderly
Why: Supports muscle and immune health.
Recommendation: Include moderate portions
athletes
Why: Supports recovery and muscle synthesis.
Recommendation: Great lean protein post‑exercise
children
Why: Supports growth with lean protein.
Recommendation: Serve cooked and appropriately portioned
pregnancy
Why: Reduces risk of foodborne illness.
Recommendation: Consume well‑cooked clams from safe sources
breastfeeding
Why: Provides nutrients like B12, iron.
Recommendation: Enjoy as part of balanced diet
🔬 Detailed Nutrition Profile (USDA)
Common Portions
20.00 small
(190.00g)
3.00 oz
(85.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 63.6400 | g |
| Energy | 148.0000 | kcal |
| Energy | 618.0000 | kJ |
| Protein | 25.5500 | g |
| Total lipid (fat) | 1.9500 | g |
| Ash | 3.7400 | g |
| Carbohydrate, by difference | 5.1300 | g |
| Fiber, total dietary | 0.0000 | g |
| Calcium, Ca | 92.0000 | mg |
| Iron, Fe | 2.8100 | mg |
| Magnesium, Mg | 18.0000 | mg |
| Phosphorus, P | 338.0000 | mg |
| Potassium, K | 628.0000 | mg |
| Sodium, Na | 1202.0000 | mg |
| Zinc, Zn | 2.7300 | mg |
| Copper, Cu | 0.6880 | mg |
| Manganese, Mn | 1.0000 | mg |
| Selenium, Se | 64.0000 | µg |
| Vitamin C, total ascorbic acid | 22.1000 | mg |
| Thiamin | 0.1500 | mg |
| Riboflavin | 0.4260 | mg |
| Niacin | 3.3540 | mg |
| Pantothenic acid | 0.6800 | mg |
| Vitamin B-6 | 0.1100 | mg |
| Folate, total | 29.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 29.0000 | µg |
| Folate, DFE | 29.0000 | µg |
| Vitamin B-12 | 98.8900 | µg |
| Vitamin A, RAE | 171.0000 | µg |
| Vitamin A, IU | 570.0000 | IU |
| Fatty acids, total saturated | 0.1880 | g |
| SFA 14:0 | 0.0260 | g |
| SFA 16:0 | 0.1200 | g |
| SFA 18:0 | 0.0360 | g |
| Fatty acids, total monounsaturated | 0.1720 | g |
| MUFA 16:1 | 0.0440 | g |
| MUFA 18:1 | 0.0680 | g |
| MUFA 20:1 | 0.0360 | g |
| MUFA 22:1 | 0.0120 | g |
| Fatty acids, total polyunsaturated | 0.5520 | g |
| PUFA 18:2 | 0.0320 | g |
| PUFA 18:3 | 0.0080 | g |
| PUFA 18:4 | 0.0320 | g |
| PUFA 20:4 | 0.0820 | g |
| PUFA 20:5 n-3 (EPA) | 0.1380 | g |
| PUFA 22:5 n-3 (DPA) | 0.1040 | g |
| PUFA 22:6 n-3 (DHA) | 0.1460 | g |
| Cholesterol | 67.0000 | mg |
| Tryptophan | 0.2860 | g |
| Threonine | 1.0990 | g |
| Isoleucine | 1.1120 | g |
| Leucine | 1.7980 | g |
| Lysine | 1.9090 | g |
| Methionine | 0.5760 | g |
| Cystine | 0.3350 | g |
| Phenylalanine | 0.9150 | g |
| Tyrosine | 0.8170 | g |
| Valine | 1.1160 | g |
| Arginine | 1.8640 | g |
| Histidine | 0.4900 | g |
| Alanine | 1.5450 | g |
| Aspartic acid | 2.4640 | g |
| Glutamic acid | 3.4740 | g |
| Glycine | 1.5980 | g |
| Proline | 1.0420 | g |
| Serine | 1.1440 | g |
Source: USDA FoodData Central (FDC ID: 171975)
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