Steamed clams are a popular seafood dish. Many wonder about their contribution to a healthy diet and whether they are “fattening.” Understanding their nutritional composition and preparation methods clarifies their impact on overall health.
Nutritional Profile of Steamed Clams
Plain steamed clams offer a lean source of protein with few calories and minimal fat. A 100-gram portion typically contains about 148 calories, 25.5 grams of protein, and 2.0 grams of fat. A 3-ounce (85-gram) serving provides about 126 calories, 22 grams of protein, and 1.7 grams of fat, making them a nutrient-dense option. Clams are also a source of several vitamins and minerals. They are rich in vitamin B12, vitamin D, iron, zinc, selenium, phosphorus, and potassium.
Impact of Preparation on Calorie Content
While plain steamed clams offer a lean nutritional profile, methods of preparation and ingredients alter their calorie and fat content. Common additions like butter, oils, and cream sauces can transform a simple seafood dish into an indulgent meal. For instance, garlic butter steamed clams can contain around 530 calories and 13.2 grams of fat per serving.
Another preparation of buttery garlic steamed clams might show approximately 294 calories per serving, with fat contributing 57% of these calories. Adding ingredients such as white wine, garlic, and substantial amounts of butter, as seen in some recipes, can elevate a serving to 488 calories with 35 grams of fat and 22 grams of saturated fat. Even a Mediterranean-style preparation using olive oil, onions, peppers, and wine, while potentially healthier, still adds to the caloric count, totaling about 141.2 kcal per serving with 0.3 grams of saturated fat. The choice of cooking medium and accompanying sauces plays a substantial role in the overall energy density of a steamed clam dish.
Beyond Calories: Additional Health Benefits
Clams offer health benefits extending beyond their calorie and fat content, contributing valuable micronutrients to the diet. They are an exceptional source of vitamin B12, with a single serving often providing more than 100% of the daily recommended intake, and some portions exceeding 7,000% of the daily value. This vitamin is essential for nerve health and the production of red blood cells. Clams also provide a notable amount of iron, with a 3-ounce serving of cooked clams potentially offering 4-5 milligrams, or up to 12 milligrams (66% of the daily value) in some preparations. Iron is important for preventing iron-deficiency anemia, which can cause fatigue.
Additionally, clams contain omega-3 fatty acids, which are beneficial for heart health and can help reduce inflammation. A 190-gram serving can supply 798 milligrams of omega-3s, fulfilling 50% of the adequate daily intake.