FoodScore
0/ 100
Very goodseafood· 100 g

Clam Cooked

Cooked clams are a very good choice, scoring 76/100, primarily due to their exceptionally high protein content and rich micronutrient profile, despite a notable sodium level.

  • A 100g serving of cooked clams provides an impressive 25.55g of protein.
  • This seafood is an excellent source of Vitamin B12, offering 4120% of the Daily Value.
  • Cooked clams are minimally processed, classified as NOVA 1.
  • Be mindful of the 1202mg of sodium per 100g serving.
  • Provides 25% of the Daily Value for Vitamin C and 19% for Vitamin A.
  • Scores +0 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
25.55g
51% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1202mg
52% of Daily Value
+
What it brings to the table
Protein (25.6g)+10
Micronutrients (Potassium, Iron, Phosphorus, Zinc, Vitamin A, Vitamin C, Vitamin B12, Riboflavin)+12
Whole food (NOVA 1)+10
−
What holds it back
Sodium (1202mg)-6

Why it scores 76

Cooked clams earn a strong FoodScore of 76/100, placing them in the 'very good' category. This high score is largely driven by their impressive nutritional density. A significant bonus of +10 points is awarded for their high protein content, with 25.55 grams per 100-gram serving, which is crucial for muscle maintenance and satiety. Additionally, clams receive a substantial +12 points for their rich micronutrient profile, providing significant amounts of potassium, iron, zinc, vitamin A, vitamin C, and an extraordinary amount of vitamin B12 (4120% DV). As a minimally processed whole food (NOVA class 1), they gain another +10 points, reflecting their natural state and lack of unhealthy additives. The primary detractor from a higher score is their sodium content, which at 1202mg per 100g, incurs a -6 point penalty. Reducing the sodium content, perhaps through preparation methods or choosing lower-sodium varieties, would further improve their score.

Health benefits

What the nutrients in clam cooked actually do for you, grounded in established dietary science.

Supports Muscle Health and Repair

Clams are an excellent source of high-quality protein, providing 25.55 grams per 100-gram serving. This makes them a valuable food for supporting muscle growth, repair, and overall maintenance, especially for active individuals or those aiming to increase their protein intake. Dietary guidelines emphasize the importance of adequate protein for various bodily functions, and the protein in clams contains all essential amino acids. Furthermore, the vitamin B12 content (4120% DV) plays a key role in energy metabolism and red blood cell formation, which are vital for muscle function and recovery after exercise. Incorporating clams into meals can help meet daily protein targets effectively.

Boosts Immune System Function

Cooked clams are a good source of several nutrients critical for a healthy immune system. They provide 25% of the Daily Value for Vitamin C, an antioxidant that helps protect cells from damage and supports various immune functions. Additionally, clams deliver 25% of the Daily Value for zinc, a mineral essential for the development and function of immune cells. Research supports that adequate zinc intake is crucial for maintaining a robust immune response and can help in wound healing. Including clams in your diet can contribute to a stronger defense against illness.

Enhances Brain and Nerve Health

Clams are exceptionally rich in Vitamin B12, offering an astounding 4120% of the Daily Value per 100-gram serving. This vitamin is fundamental for the proper functioning and development of the brain and nerve cells. It plays a crucial role in the formation of myelin, the protective sheath around nerves, and in the synthesis of neurotransmitters. Adequate B12 intake is also important for cognitive function and mood regulation. The omega-3 fatty acids (0.28g) present in clams further contribute to brain health, supporting cognitive sharpness and reducing inflammation, which can benefit overall neurological well-being.

Contributes to Blood Health

Clams are a valuable food for supporting healthy blood, primarily due to their significant iron content and exceptional Vitamin B12 levels. A 100-gram serving provides 2.81mg of iron, which is 16% of the Daily Value, making it a good source of this essential mineral for preventing iron-deficiency anemia and supporting oxygen transport in the blood. The massive amount of Vitamin B12 (4120% DV) is critical for the production of red blood cells and DNA synthesis. Together, these nutrients ensure the body can produce healthy blood cells and maintain optimal circulation, which is vital for overall energy and vitality.

How to eat it

Cooked clams are a versatile seafood enjoyed in various culinary traditions, often featured in soups, stews, pasta dishes, or simply steamed with herbs and butter. They are typically consumed as part of a main meal, offering a lean protein source with a distinct briny flavor. A reasonable serving size is generally considered to be around 100 grams, which provides a significant portion of daily protein and micronutrient needs. Their natural saltiness means they pair well with less seasoned ingredients.

When buying fresh clams, ensure their shells are tightly closed; discard any that are open or cracked before cooking to ensure food safety.
To reduce the overall sodium intake, pair clams with low-sodium ingredients like fresh vegetables, whole grains, and herbs, and avoid adding extra salt during preparation.
Incorporate cooked clams into nutrient-dense meals such as clam chowder made with a broth base, pasta dishes with plenty of vegetables, or a seafood salad.
Store fresh clams in the refrigerator in an open container covered with a damp cloth, and consume them within a day or two for optimal freshness and quality.
Things to keep in mind

While cooked clams are generally safe for consumption, individuals with shellfish allergies must avoid them due to the risk of severe allergic reactions. Clams can accumulate toxins from their environment, so it's important to source them from reputable suppliers to minimize the risk of foodborne illness. Pregnant women and young children should be cautious about consuming raw or undercooked shellfish. Due to their high sodium content, individuals on sodium-restricted diets or those with high blood pressure should consume clams in moderation and be mindful of other sodium sources in their diet.

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Reader questions
Are cooked clams healthy?
Yes, cooked clams are considered very healthy, scoring 76/100 on FoodScore. They are an excellent source of protein (25.55g per 100g) and are packed with essential micronutrients like Vitamin B12 (4120% DV), Vitamin C (25% DV), and iron (16% DV). While they are high in sodium, their overall nutrient density makes them a beneficial addition to most diets.
Are cooked clams good for muscle building?
Absolutely. With 25.55 grams of high-quality protein per 100-gram serving, cooked clams are an excellent food for muscle building and repair. Protein is crucial for synthesizing new muscle tissue and maintaining existing muscle mass. Additionally, their rich content of Vitamin B12 supports energy metabolism, which is vital for effective workouts and recovery.
Are cooked clams ultra-processed?
No, cooked clams are not ultra-processed. They are classified as NOVA class 1, meaning they are unprocessed or minimally processed. This indicates that they are in their natural state or have undergone minimal changes like cooking, without the addition of unhealthy industrial ingredients, making them a whole food choice.
How should I prepare cooked clams to minimize sodium?
To minimize sodium when preparing cooked clams, focus on cooking methods that don't require added salt. Steaming or grilling with fresh herbs, garlic, and a squeeze of lemon juice are great options. You can also rinse canned clams thoroughly before use. Pairing them with low-sodium vegetables and grains will further help manage overall sodium intake in your meal.
What are some good alternatives to clams if I have an allergy?
If you have a shellfish allergy, safe alternatives that offer similar nutritional benefits include other lean protein sources like fish (salmon, cod), chicken breast, or plant-based options such as lentils and beans. For a similar micronutrient profile, consider other seafood like mussels or oysters if your allergy is specific to clams, but always consult with a healthcare professional regarding food allergies.
Can cooked clams help with iron deficiency?
Yes, cooked clams can contribute to improving iron deficiency. A 100-gram serving provides 2.81mg of iron, which is 16% of the Daily Value. This makes them a good dietary source of heme iron, which is more readily absorbed by the body compared to non-heme iron from plant sources. Regular consumption as part of a balanced diet can help support healthy iron levels.
Are cooked clams a good source of omega-3 fatty acids?
Cooked clams contain 0.28 grams of omega-3 fatty acids per 100-gram serving. While this contributes to your daily intake, it's not as high as some other fatty fish like salmon or mackerel. However, any amount of omega-3s is beneficial for heart and brain health, and clams can be part of a diverse diet that includes various sources of these essential fats.

Explore more

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171975)Updated 2026-04-20