Clams are a beloved seafood delicacy known for their savoury taste and impressive nutritional value. Beneath their hard shells lies a powerhouse of essential nutrients that contribute to a healthy body. From protein to omega-3 fatty acids, vitamins, and vital minerals, the nutritional content of clams makes them an excellent addition to any balanced diet.
In this article, Crystal of the Sea breaks down the key nutrients found in clams and how they can benefit your health. Let’s dive into the complete list of clam nutrients below!
Nutritional Content of Clams
Here are the 13 key nutrients packed in clams:
1. Calories and Fat
A 3-ounce serving of clams provides 145 calories and just 4 grams of fat — making it a great low-fat, high-energy food choice for those watching their calorie intake.
2. Protein
Clams are a fantastic source of protein, delivering 11 grams per 85 grams serving, which is about 22% of the daily recommended intake. Protein is essential for tissue repair, growth, and the production of enzymes and hormones.
3. Selenium
Clams contain 67 micrograms of selenium, an antioxidant that protects cells from damage, supports thyroid function, and strengthens the immune system.
4. Iron
With 12 milligrams per serving (66% of the daily value), clams are rich in iron, crucial for producing haemoglobin and preventing anaemia, which causes fatigue and weakness.
5. Vitamin B12
Clams are loaded with vitamin B12, providing more than 100% of the daily requirement per serving. This vitamin is vital for nerve health and red blood cell production.
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6. Potassium
Clams deliver 533.8 milligrams of potassium per serving, about 15% of the daily intake needed. Potassium helps regulate fluid balance, muscle contractions, and nerve signals, while reducing the risk of high blood pressure.
7. Omega-3 Fatty Acids
With around 168 milligrams per serving, the omega-3 in clams helps reduce inflammation, lower blood pressure, and decrease heart disease risk.
8. Vitamin A
Each serving contains 10 micrograms of vitamin A, around 9% of the daily value. Vitamin A supports vision, immune function, and cell growth.
9. Calcium
Clams provide 78.2 milligrams of calcium (7% of the daily requirement), essential for maintaining strong bones and supporting muscle and nerve function.
10. Vitamin C
Surprisingly, clams also contain vitamin C — about 11.1 milligrams per serving or 18% of the daily recommended intake. Vitamin C strengthens the immune system and aids in tissue repair.
11. Manganese
Clams offer 0.4 milligrams of manganese, important for metabolism, bone health, connective tissue formation, and proper enzyme function.
12. Carbohydrates
Clams are low in carbohydrates, with only about 2 grams per serving — ideal for those on low-carb diets like keto.
13. Cholesterol
A 3-ounce serving of green-lipped clams contains 48 milligrams of cholesterol, which is about 16% of the daily limit. Most of this cholesterol comes from HDL, the “good” cholesterol.
Health Benefits of Eating Clams
Regular consumption of clams can bring numerous health benefits:
1. Heart Health Support
Omega-3 in clams helps lower LDL (“bad”) cholesterol while boosting HDL (“good”) cholesterol, reducing risks of heart disease, stroke, and arrhythmias.
2. Strengthening the Immune System
Clams are rich in zinc and vitamin C — both crucial for boosting immunity, fighting infections, and aiding wound healing through collagen production.
3. Supporting Child Growth and Development
The combination of protein, vitamins, minerals, and especially omega-3 and vitamin B12 in clams supports children’s growth, brain development, cognitive function, and memory.
A Note on Consumption
While clams are nutrient-dense, it’s essential to consume them fresh and well-cooked to prevent foodborne illnesses, especially for those with seafood allergies.
For a practical and nutritious option, try Scallops Powder from Crystal of the Sea. Made from premium scallops, this powder is rich in omega-3, omega-6, protein, and Selenium all beneficial for brain development and overall health.
This product is free from added salt, sugar, and MSG, making it a safe and healthy addition to your family meals.
Get Crystal of the Sea’s Sacllop Powder now and enjoy the full benefits of clam nutrition!
References:
- https://hellosehat.com/nutrisi/fakta-gizi/manfaat-kerang-untuk-kesehatan/
- https://www.halodoc.com/artikel/intip-kandungan-nutrisi-kerang-dan-manfaatnya
