Clams, steamed or boiled: Nutrition Facts
Generic food Cooked Fish and Seafood
Clams, steamed or boiled contains 109 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 147 kcal.
Roughly 72% of its calories come from protein, with 17% from carbohydrates and 11% from fat (estimated with general energy factors).
That is less energy than the typical item in shellfish on FoodFactly, where the median is 143 kcal per 100 g across 41 foods.
100 g provides 504% of the Daily Value for Vitamin B12, 70% of the Daily Value for selenium and 20% of the Daily Value for phosphorus.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 109 kcal | |
| Total fat C | 1.2 g | 2% |
| Saturated fat C | 0.24 g | 1% |
| Cholesterol C | 38 mg | 13% |
| Sodium C | 71 mg | 3% |
| Total carbohydrates C | 4.5 g | 2% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 18.6 g | 37% |
| Vitamin A C | 108 µg | 12% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.86 mg | 6% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) C | 0.016 mg | 1% |
| Riboflavin (B2) C | 0.048 mg | 4% |
| Niacin (B3) C | 0.42 mg | 3% |
| Vitamin B6 C | 0.011 mg | 0.6% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 C | 12.1 µg | 504% |
| Choline C | 82.3 mg | 15% |
| Calcium C | 49 mg | 4% |
| Iron C | 2.1 mg | 11% |
| Magnesium C | 24 mg | 6% |
| Phosphorus C | 251 mg | 20% |
| Potassium C | 58 mg | 1% |
| Zinc C | 0.65 mg | 6% |
| Copper C | 0.067 mg | 7% |
| Selenium C | 38.7 µg | 70% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 72%
- Carbohydrates 17%
- Fat 11%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein18.6 gin the top quarter of shellfish (median 15.5 g)
- Sugars0 gin the lowest quarter of shellfish (median 0.01 g)
- Fat1.2 gin the lowest quarter of shellfish (median 5.7 g)
- Saturated fat0.24 gin the lowest quarter of shellfish (median 0.92 g)
- Sodium71 mgin the lowest quarter of shellfish (median 363 mg)
- Protein per 100 kcal17.1 gprotein density, useful for comparing foods with different calorie levels
- Water73.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.15 g |
|---|---|
| Polyunsaturated fat C | 0.24 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.054 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.081 g |
| Linoleic acid (omega-6, 18:2) C | 0.053 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.005 g |
| SFA 14:0 C | 0.01 g |
| SFA 16:0 C | 0.14 g |
| SFA 18:0 C | 0.063 g |
| MUFA 18:1 C | 0.076 g |
| PUFA 18:3 C | 0.019 g |
| PUFA 20:4 C | 0.014 g |
| MUFA 16:1 C | 0.025 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.009 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.009 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 108 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 73.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 5 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Clams
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Clams, raw Raw | 86 | 14.7 g | 3.6 g | 0.96 g |
| Clams, NFS | 143 | 16.1 g | 6.7 g | 5.2 g |
| Clams, baked or broiled Cooked | 148 | 18.2 g | 4.4 g | 5.7 g |
| Clams, fried Cooked | 230 | 13.1 g | 14.4 g | 12.9 g |
| Clams, canned Canned | 108 | 18.3 g | 4.5 g | 1.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mollusks, scallop, (bay and sea), cooked, steamed Cooked | 111 | 20.5 g | 5.4 g | 0.84 g |
| Shrimp, steamed or boiled Cooked | 90 | 17.2 g | 1.2 g | 1.3 g |
| Fish, ocean perch, Atlantic, cooked, dry heat Cooked | 96 | 18.5 g | 0 g | 1.9 g |
| Fish, monkfish, cooked, dry heat Cooked | 97 | 18.6 g | 0 g | 2 g |
| Crustaceans, crab, alaska king, cooked, moist heat Cooked | 97 | 19.4 g | 0 g | 1.5 g |
| Crustaceans, lobster, northern, cooked, moist heat Cooked | 89 | 19 g | 0 g | 0.86 g |
| Fish, pollock, Alaska, cooked Cooked | 87 | 19.4 g | 0 g | 1 g |
| Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture) Cooked | 85 | 18.7 g | 0 g | 0.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked clams?
100 g of cooked clams has 109 kcal. 1 cup (135 g): about 147 kcal. 1 clam (15 g): about 16 kcal.
Is cooked clams high in protein?
Cooked clams contains 18.6 g of protein per 100 g (37% of the 50 g Daily Value), or 25.1 g in 1 cup (135 g). About 72% of its calories come from protein. Compared with other shellfish, that is among the highest quarter (median 15.5 g).
How many carbs are in cooked clams?
Cooked clams has 4.5 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in cooked clams?
Cooked clams contains 1.2 g of fat per 100 g, of which 0.24 g is saturated (1% of the Daily Value).
What vitamins and minerals does cooked clams contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (504% DV), selenium (70% DV), phosphorus (20% DV), choline (15% DV) and Vitamin A (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked clams?
100 g contains 71 mg of sodium, 3% of the 2,300 mg Daily Value.
Does clams have the same nutrition cooked and raw?
No. Per 100 g, clams, steamed or boiled has 109 kcal, while clams, raw has 86 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706342. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.