Clam
Clam: Nutrition, History and Cooking Guide
Clams — bivalve molluscs of numerous species — have been eaten by coastal human communities since the earliest archaeological record. Vast shell middens (ancient rubbish heaps of discarded shells) along coastlines from Scotland to South Africa to the Pacific Northwest testify to the central role clams played in the diets of prehistoric peoples. In North America, the hard clam or quahog (Mercenaria mercenaria) — eaten as little necks, cherrystones, or chowder clams depending on size — has been central to the food traditions of the Northeast coast since indigenous times. New England clam chowder (cream-based) and Manhattan clam chowder (tomato-based) are two of the most beloved and debated regional soups in American food culture. The surf clam, razor clam, and manila clam are also commercially important across the Atlantic and Pacific. In Italy, vongole — small clams — are the basis of spaghetti alle vongole, one of the simplest and most perfect pasta dishes in Italian cuisine, made with olive oil, garlic, white wine, and parsley.
Nutritional Value of Clams
Clams provide 86 kcal and 14.7 g of protein per 100 g, with just 1 g of fat. They are the richest common food source of vitamin B12 — a single serving of clams provides many times the daily recommended intake. They also provide exceptional amounts of iron (as haem iron), zinc, selenium, and manganese. Their iron content makes them one of the best animal-food sources of this mineral.
Health Benefits of Clams
Clams are nutritionally extraordinary. Their B12 content is unmatched among everyday foods — a single 100 g serving provides a week or more of B12 requirements for most adults. The haem iron from clams is highly bioavailable and makes them one of the best dietary treatments for iron deficiency. Zinc supports immune function; selenium supports thyroid health. All this at very low caloric cost. Clams are also rich in omega-3 fatty acids relative to their size.
How to Select and Store Clams
Live clams should have tightly closed shells or close immediately when tapped. Discard any with broken shells or that fail to close. Store in a bowl covered with a damp cloth in the refrigerator — not submerged in water — and use within two days. Purge by soaking in salted cold water for thirty minutes to remove sand.
How to Cook Clams
For spaghetti alle vongole: sauté garlic and chilli in olive oil, add white wine, then add purged clams. Cover and cook over high heat for three to four minutes until all shells have opened — discard any that remain closed. Toss with cooked spaghetti and parsley. For chowder: cook with potatoes, cream, and bacon. For steamed clams: steam in wine and garlic, serve with crusty bread to soak the broth. Never eat clams that did not open during cooking.
Micronutrients (per 100g, cooked)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 2.81 mg | 19% |
| Calcium | 92 mg | 13% |
| Magnesium | 18 mg | 6% |
| Potassium | 628 mg | 18% |
| Sodium | 1202 mg | 75% |
| Chloride | not measured | . |
| Phosphorus | 338 mg | 61% |
| Zinc | 2.73 mg | 29% |
| Copper | 0.69 mg | 57% |
| Manganese | 1 mg | 71% |
| Iodine | not measured | . |
| Selenium | 64 ug | 85% |
| Vitamins | ||
| Vitamin A | 171 ug | 24% |
| Vitamin C | 22.1 mg | 55% |
| Vitamin D | not measured | . |
| Vitamin E | not measured | . |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | 0.15 mg | 15% |
| Vitamin B2 (riboflavin) | 0.43 mg | 33% |
| Vitamin B3 (niacin) | 3.35 mg | 20% |
| Vitamin B5 (pantothenic acid) | 0.68 mg | 10% |
| Vitamin B6 | 0.11 mg | 8% |
| Vitamin B7 (biotin) | not measured | . |
| Vitamin B9 (folate) | 29 ug | 15% |
| Vitamin B12 | 98.9 ug | 6593% |
Source: USDA SR Legacy, fdc 171975 (matched record: "Mollusks, clam, mixed species, cooked, moist heat"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Vitamin B12 (6593%), Selenium (85%), Sodium (75%), Manganese (71%), Phosphorus (61%), Copper (57%), Vitamin C (55%), Vitamin B2 (riboflavin) (33%).
A source of by content (per 100g): Zinc (29%), Vitamin A (24%), Vitamin B3 (niacin) (20%), Iron (19%), Potassium (18%), Vitamin B1 (thiamin) (15%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.