Group · Seafood
Clams
The clam refers, in French, to the palourde or the praire, bivalve shellfish of sandy seabeds eaten raw, stuffed or in a sauce. The English word entered French usage with American cooking.
In terms of nutrition facts, raw: 80.5 kcal per 100 g, with 11.5 g of protein and 2.65 g of fat. Its standout figures: 7.81 mg of iron (56% of the reference intake), 11.3 µg of vitamin B12 and 80 µg of iodine per 100 g. It contains 0.82 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 81 kcal |
| Kilojoules | 339 kJ |
| Protein | 11,5 g |
| Carbohydrate | 2,7 g |
| Fat | 2,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B1211,3 µg452 %
- Iron7,81 mg56 %
- Iodine80 µg53 %
- DHA0,06 g26 %
- Phosphorus168 mg24 %
- EPA0,04 g17 %
- Vitamin C13 mg16 %
- Zinc0,96 mg10 %
See the other 17 nutrients
- Vitamin B20,13 mg9 %
- Potassium180 mg9 %
- Vitamin B31,08 mg7 %
- Vitamin A53 µg7 %
- Calcium46 mg6 %
- Vitamin E0,68 mg6 %
- Copper0,05 mg5 %
- Vitamin B910,5 µg5 %
- Magnesium19 mg5 %
- Total omega-30,12 g5 %
- Vitamin B10,05 mg4 %
- Manganese0,09 mg4 %
- Vitamin B60,04 mg3 %
- Vitamin B50,15 mg3 %
- Omega-3 ALA0,02 g1 %
- Omega-6 LA0,03 g0 %
- Vitamin K10,2 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
7.81 mg of iron: an offal-like level. And it is haem iron, absorbed three to four times better than plant iron. Along with black pudding and liver, shellfish are the best food sources of iron.
11.3 µg of vitamin B12: four times the reference intake. A 100 g portion covers the needs of several days.
Buy them alive, with the shell closed. An open shell that does not close when pressed means a dead shellfish: throw it away. It is the only check that matters.
Leave them to purge for two hours in salted water. They expel their sand, without which the dish is inedible. Change the water once.
Raw, they are not recommended for some people. Pregnant women, young children and people with weakened immune systems: raw shellfish filter water and can concentrate viruses and bacteria. Cooked, the risk drops.