Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Clam nutrition: calories, carbs, GI, protein, fiber, fats

Mollusks, clam, mixed species, cooked, moist heat
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Clam

Clam
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 27 (low)
Glycemic load 1 (low)
Calories ⓘ Calories per 100-gram serving 148
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 5.13 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 3 oz (85 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 10.2 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 4% Sodium ⓘHigher in Sodium content than 96% of foods
TOP 10% Potassium ⓘHigher in Potassium content than 90% of foods
TOP 12% Protein ⓘHigher in Protein content than 88% of foods
TOP 14% Vitamin B12 ⓘHigher in Vitamin B12 content than 86% of foods
TOP 14% Phosphorus ⓘHigher in Phosphorus content than 86% of foods

Clam calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 148
Calories in 3 oz 126 85 g
Calories in 20 small 281 190 g

Clam Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
27

Clam Glycemic load (GL)

1

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium: 92 mg of 1,000 mg 9%
Iron: 2.81 mg of 8 mg 35%
Magnesium: 18 mg of 420 mg 4%
Phosphorus: 338 mg of 700 mg 48%
Potassium: 628 mg of 3,400 mg 18%
Sodium: 1202 mg of 2,300 mg 52%
Zinc: 2.73 mg of 11 mg 25%
Copper: 0.688 mg of 1 mg 76%
Manganese: 1 mg of 2 mg 43%
Selenium: 64 µg of 55 µg 116%

Mineral chart - relative view

Sodium
1202 mg
TOP 4%
Potassium
628 mg
TOP 10%
Phosphorus
338 mg
TOP 14%
Copper
0.688 mg
TOP 18%
Selenium
64 µg
TOP 21%
Iron
2.81 mg
TOP 23%
Calcium
92 mg
TOP 24%
Manganese
1 mg
TOP 32%
Zinc
2.73 mg
TOP 32%
Magnesium
18 mg
TOP 66%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0% 0%
Vitamin A: 570 IU of 5,000 IU 11%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 22.1 mg of 90 mg 25%
Vitamin B1: 0.15 mg of 1 mg 13%
Vitamin B2: 0.426 mg of 1 mg 33%
Vitamin B3: 3.354 mg of 16 mg 21%
Vitamin B5: 0.68 mg of 5 mg 14%
Vitamin B6: 0.11 mg of 1 mg 8%
Folate: 29 µg of 400 µg 7%
Vitamin B12: 98.89 µg of 2 µg 4,120%
Choline: 0 mg of 550 mg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B12
98.89 µg
TOP 14%
Vitamin B2
0.426 mg
TOP 17%
Vitamin C
22.1 mg
TOP 18%
Vitamin A
570 IU
TOP 23%
Vitamin B1
0.15 mg
TOP 39%
Folate
29 µg
TOP 42%
Vitamin B5
0.68 mg
TOP 47%
Vitamin B3
3.354 mg
TOP 48%
Vitamin B6
0.11 mg
TOP 62%

Macronutrients chart

25% 2% 6% 63% 4%
Protein:
Daily Value: 51%
25.55 g of 50 g
51%
Fats:
Daily Value: 3%
1.95 g of 65 g
3%
Carbs:
Daily Value: 2%
5.13 g of 300 g
2%
Water:
Daily Value: 3%
63.64 g of 2,000 g
3%
Other:
3.73 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 307% 314% 239% 198% 273% 165% 157% 184% 210%
Tryptophan: 286 mg of 280 mg 102%
Threonine: 1099 mg of 1,050 mg 105%
Isoleucine: 1112 mg of 1,400 mg 79%
Leucine: 1798 mg of 2,730 mg 66%
Lysine: 1909 mg of 2,100 mg 91%
Methionine: 576 mg of 1,050 mg 55%
Phenylalanine: 915 mg of 1,750 mg 52%
Valine: 1116 mg of 1,820 mg 61%
Histidine: 490 mg of 700 mg 70%

Fat type information

21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g

All nutrients for Clam per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 148kcal 7% 60% 3.1 times more than OrangeOrange
Protein 25.55g 61% 12% 9.1 times more than BroccoliBroccoli
Fats 1.95g 3% 67% 17.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 22.1mg 25% 18% 2.4 times less than LemonLemon
Net carbs 5.13g N/A 56% 10.6 times less than ChocolateChocolate
Carbs 5.13g 2% 60% 5.5 times less than RiceRice
Cholesterol 67mg 22% 28% 5.6 times less than EggEgg
Iron 2.81mg 35% 23% 1.1 times more than Beef broiledBeef broiled
Calcium 92mg 9% 24% 1.4 times less than MilkMilk
Potassium 628mg 18% 10% 4.3 times more than CucumberCucumber
Magnesium 18mg 4% 66% 7.8 times less than AlmondAlmond
Fiber 0g 0% 100% N/AOrange
Copper 0.69mg 76% 18% 4.8 times more than ShiitakeShiitake
Zinc 2.73mg 25% 32% 2.3 times less than Beef broiledBeef broiled
Phosphorus 338mg 48% 14% 1.9 times more than Chicken meatChicken meat
Sodium 1202mg 52% 4% 2.5 times more than White BreadWhite Bread
Vitamin A 570IU 11% 23% 29.3 times less than CarrotCarrot
Vitamin A RAE 171µg 19% 26%
Selenium 64µg 116% 21%
Manganese 1mg 43% 32%
Vitamin B1 0.15mg 13% 39% 1.8 times less than Pea rawPea raw
Vitamin B2 0.43mg 33% 17% 3.3 times more than AvocadoAvocado
Vitamin B3 3.35mg 21% 48% 2.9 times less than Turkey meatTurkey meat
Vitamin B5 0.68mg 14% 47% 1.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.11mg 8% 62% 1.1 times less than OatOat
Vitamin B12 98.89µg 4120% 14% 141.3 times more than PorkPork
Folate 29µg 7% 42% 2.1 times less than Brussels sproutBrussels sprout
Saturated Fat 0.19g 1% 77% 31.4 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.17g N/A 79% 57 times less than AvocadoAvocado
Polyunsaturated fat 0.55g N/A 59% 85.5 times less than WalnutWalnut
Tryptophan 0.29mg 0% 52% 1.1 times less than Chicken meatChicken meat
Threonine 1.1mg 0% 52% 1.5 times more than Beef broiledBeef broiled
Isoleucine 1.11mg 0% 55% 1.2 times more than Salmon rawSalmon raw
Leucine 1.8mg 0% 57% 1.4 times less than Tuna BluefinTuna Bluefin
Lysine 1.91mg 0% 58% 4.2 times more than TofuTofu
Methionine 0.58mg 0% 59% 6 times more than QuinoaQuinoa
Phenylalanine 0.92mg 0% 58% 1.4 times more than EggEgg
Valine 1.12mg 0% 58% 1.8 times less than Soybean rawSoybean raw
Histidine 0.49mg 0% 69% 1.5 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.14g N/A 34% 5 times less than SalmonSalmon
Omega-3 - DHA 0.15g N/A 34% 10 times less than SalmonSalmon
Omega-3 - DPA 0.1g N/A 33% 1.6 times less than SalmonSalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 148
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
22%
Cholesterol 67mg
0%
Sodium 1,202mg
2%
Total Carbohydrate 5g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 26g
Vitamin D 0mcg 0%

Calcium 92mg 9%

Iron 3mg 38%

Potassium 628mg 18%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
limit break
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Clam nutrition infographic

Clam nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.