Clams
Clams – Nutrition Facts (per 100 grams)
Calories: 148 kcal
Protein: 25.5 g
Fat: 2.0 g
- Saturated Fat: 0.3 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 0.4 g
Carbohydrates: 5.1 g - Sugars: 0 g
- Fiber: 0 g
Cholesterol: 67 mg
Sodium: 1,202 mg
Vitamins in Clams
- Vitamin A: 171 IU (3% DV)
- Vitamin B1 (Thiamine): 0.1 mg (8% DV)
- Vitamin B2 (Riboflavin): 0.2 mg (12% DV)
- Vitamin B3 (Niacin): 2.3 mg (14% DV)
- Vitamin B5 (Pantothenic Acid): 0.2 mg (4% DV)
- Vitamin B6: 0.1 mg (6% DV)
- Vitamin B9 (Folate): 29 µg (7% DV)
- Vitamin B12: 98.9 µg (4,120% DV)
- Vitamin D: 0 IU (0% DV)
- Vitamin E: 0.8 mg (5% DV)
- Vitamin K: 0.1 µg (0% DV)
Minerals in Clams
- Calcium: 92 mg (7% DV)
- Phosphorus: 287 mg (41% DV)
- Magnesium: 24 mg (6% DV)
- Potassium: 628 mg (13% DV)
- Iron: 13.9 mg (77% DV)
- Zinc: 2.4 mg (22% DV)
- Selenium: 61.5 µg (112% DV)
- Copper: 0.2 mg (22% DV)
- Manganese: 0.1 mg (4% DV)
Note:
- Percent Daily Values (DV) are based on a 2,000-calorie diet.
- Clams are an excellent source of protein, extremely high in vitamin B12, and rich in iron and selenium, essential for energy production and antioxidant defense.
- They also provide substantial amounts of zinc and potassium, contributing to immune function and heart health.
- Clams are relatively low in fat but high in sodium, so moderation is advised for individuals on low-sodium diets.