Bivalvia (Clam, Mussel, Oyster) · Bivalvia
Mollusks, clam, mixed species, cooked, moist heat
Nutrition facts per 100 g · edible portion
Aquatic Foods8 forms & preparations
Dietary labels are inferred automatically from Mollusks, clam, mixed species, cooked, moist heat's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 52/100
How many beneficial nutrients Mollusks, clam, mixed species, cooked, moist heat delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Mollusks, clam, mixed species, cooked, moist heat come from — the split across carbs, fat & protein.
15% from carbs
-
Carbs 15%5.1 g per serving
-
Fat 13%2.0 g per serving
-
Protein 73%25.6 g per serving
What Mollusks, clam, mixed species, cooked, moist heat is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 5.1 g | |
| Dietary Fiber | 0.0 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.0 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.2 g | — |
| Polyunsaturated Fat | 0.6 g | — |
| Omega-3 Fatty Acids | 8.0 mg | — |
| Omega-6 Fatty Acids | 32.0 mg | — |
| Myristic Acid | 26.0 mg | — |
| Palmitic Acid | 120.0 mg | — |
| Stearic Acid | 36.0 mg | — |
| Palmitoleic Acid | 44.0 mg | — |
| Oleic Acid | 68.0 mg | — |
| Gadoleic Acid | 36.0 mg | — |
| Erucic Acid | 12.0 mg | — |
| Linoleic Acid | 32.0 mg | — |
| Arachidonic Acid | 82.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 138.0 mg | — |
| Docosahexaenoic Acid (DHA) | 146.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 25.6 g | |
| Histidine | 490.0 mg | — |
| Isoleucine | 1,112.0 mg | — |
| Leucine | 1,798.0 mg | — |
| Lysine | 1,909.0 mg | — |
| Methionine | 576.0 mg | — |
| Phenylalanine | 915.0 mg | — |
| Threonine | 1,099.0 mg | — |
| Tryptophan | 286.0 mg | — |
| Valine | 1,116.0 mg | — |
| Alanine | 1,545.0 mg | — |
| Arginine | 1,864.0 mg | — |
| Aspartic Acid | 2,464.0 mg | — |
| Cystine | 335.0 mg | — |
| Glutamic Acid | 3,474.0 mg | — |
| Glycine | 1,598.0 mg | — |
| Proline | 1,042.0 mg | — |
| Serine | 1,144.0 mg | — |
| Tyrosine | 817.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 22.1 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.4 mg | |
| Niacin (B3) | 3.4 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 29.0 mcg | |
| Vitamin B12 | 98.9 mcg | |
| Pantothenic Acid (B5) | 0.7 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 92.0 mg | |
| Iron | 28.0 mg | |
| Magnesium | 18.0 mg | |
| Phosphorus | 338.0 mg | |
| Potassium | 628.0 mg | |
| Sodium | 1,202.0 mg | |
| Zinc | 2.7 mg | |
| Copper | 0.7 mg | |
| Manganese | 1.0 mg | |
| Selenium | 64.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 67.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 3.7 g | — |
About Mollusks, clam, mixed species, cooked, moist heat
Clams are small, briny shellfish at the heart of chowders, pasta alle vongole and steamed pots with garlic and white wine. Sweet, tender and tasting cleanly of the sea, they're a favorite from coast to coast.
Their nutrition is genuinely remarkable: clams are one of the very richest food sources of vitamin B12 and iron anywhere, often supplying many times a day's worth in a single serving, along with high-quality protein, selenium and a little omega-3 — all for very few calories and almost no fat.
For anyone looking to boost iron or B12 from food rather than a pill, clams are about as concentrated a source as exists — and they happen to be delicious too.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Mollusks, clam, mixed species, cooked, moist heat?
There are 148 calories in 100 g of Mollusks, clam, mixed species, cooked, moist heat, or about 281 calories in 20 small (190 g).
How much protein is in Mollusks, clam, mixed species, cooked, moist heat?
Mollusks, clam, mixed species, cooked, moist heat contains 25.6 g of protein per 100 g.
How many carbs are in Mollusks, clam, mixed species, cooked, moist heat?
Mollusks, clam, mixed species, cooked, moist heat has 5.1 g of carbohydrates per 100 g.
How much fat is in Mollusks, clam, mixed species, cooked, moist heat?
Mollusks, clam, mixed species, cooked, moist heat provides 2.0 g of total fat per 100 g.
What is Mollusks, clam, mixed species, cooked, moist heat a good source of?
Mollusks, clam, mixed species, cooked, moist heat is an excellent source of Vitamin B12 (4120% DV), Iron (155% DV), Selenium (116% DV), Copper (76% DV), Protein (51% DV) and Manganese (43% DV) and a good source of Pantothenic Acid (B5), Thiamin (B1) and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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