Calories in Clams: Nutrition Facts & Serving Sizes
Per 1 medium (15g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Three ounces of clams (85g) contain 73.1 calories with 12.5g of protein, 3.1g of carbs, and 0.9g of fat. Per 100g, clams provide 86 calories with 14.7g of protein, 3.6g of carbs, and just 1g of fat. Clams are one of the best sources of vitamin B12 at 11.3mcg per 100g, covering roughly 471% of the daily value. Selenium is also exceptional at 30.6mcg per 100g (55% daily value). Phosphorus at 198mg per 100g covers about 16% of the daily value, supporting bone health and energy metabolism. Sodium is elevated at 601mg per 100g. Cholesterol is 30mg per 100g. For anyone looking for high-protein, lean seafood options, clams are one of the most nutrient-dense choices available per calorie.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 small (9g) | 7.7 | 1.3g | 0.3g | 0.1g | 0g |
| 1 medium (15g) | 12.5 | 2.1g | 0.5g | 0.1g | 0g |
| 1 lb (with shell), yield after shell removed (68g) | 58.5 | 10g | 2.4g | 0.7g | 0g |
| 3 oz (85g) | 73.1 | 12.5g | 3.1g | 0.9g | 0g |
| 1 cup (with liquid and clams) (227g) | 195.2 | 33.4g | 8.2g | 2.3g | 0g |
| 1 large (20g) | 17.2 | 2.9g | 0.7g | 0.2g | 0g |
| 100g | 86 | 14.7g | 3.6g | 1g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 86 | 4% |
| Protein | 14.7g | 29% |
| Total Fat | 1g | 1% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 3.6g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 601mg | 26% |
| Cholesterol | 30mg | 10% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Cholesterol | 30mg | 10% |
| Calcium | 39mg | 3% |
| Iron | 1.6mg | 9% |
| Potassium | 46mg | 1% |
| Vitamin A | 90mcg | 10% |
| Vitamin B12 | 11.3mcg | 471% |
| Magnesium | 19mg | 5% |
| Phosphorus | 198mg | 16% |
| Zinc | 0.5mg | 5% |
| Selenium | 30.6mcg | 56% |
| Folate | 5mcg | 1% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Clams
Clams are a powerhouse seafood for fitness nutrition. The protein content of 14.7g per 100g with only 1g of fat makes them one of the leanest protein sources available. A 3 oz serving provides 12.5g of protein at just 73 calories, which is an excellent protein-to-calorie ratio for anyone cutting or maintaining weight.
The vitamin B12 content is extraordinary at 11.3mcg per 100g, covering over 470% of the daily value. B12 is critical for energy production, nerve function, and red blood cell formation. Most adults eating limited seafood are often low on B12, and clams are one of the richest dietary sources.
Selenium at 30.6mcg per 100g supports antioxidant defense and thyroid function. Phosphorus at 198mg per 100g is important for energy metabolism through ATP production, directly supporting exercise performance.
Vitamin A at 90mcg per 100g supports immune function and vision. Iron at 1.6mg per 100g contributes to oxygen-carrying capacity in the blood.
The main consideration is the high sodium content at 601mg per 100g. A cup of clams can deliver over 1,300mg of sodium. If you are managing sodium intake, rinse canned clams and watch portion sizes.
Dietary Considerations
Clams are keto-friendly with only 3.6g of carbs per 100g and very low fat. They are excellent for weight loss at 86 calories per 100g with high protein. They are not vegan or vegetarian. Clams are naturally gluten-free. The high sodium content (601mg per 100g) is a concern for anyone managing blood pressure. People with shellfish allergies should avoid clams entirely.
Daily Intake (100g)
100g of clam provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in clams?
Three ounces of clams (85g) contain about 73 calories. Per 100g, clams have 86 calories. A cup of clams with liquid (227g) contains about 195 calories.
Are clams good for weight loss?
Yes, clams are excellent for weight loss. At 86 calories per 100g with 14.7g of protein, they provide high satiety for minimal calories. The lean, high-protein profile makes them one of the best seafood choices on a cut.
How much protein in clams?
Clams have 14.7g of protein per 100g. A 3 oz serving (85g) provides 12.5g of protein. The protein is complete, containing all essential amino acids.
How much vitamin B12 do clams have?
Clams are one of the richest sources of vitamin B12. Per 100g, they contain 11.3mcg of B12, which is over 470% of the daily value. A 3 oz serving provides over 9mcg of B12, far exceeding daily requirements.
Are clams high in sodium?
Yes, clams are naturally high in sodium at 601mg per 100g. A 3 oz serving has about 511mg of sodium. If you are watching sodium intake, this is worth tracking. Rinsing canned clams can reduce sodium content significantly.
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