Clams
- - Protein-dense, low-calorie animal protein
- - May support cognitive health through B12 and selenium
- - Exceptional source of vitamin B12
- - Highly bioavailable iron for red blood cell health
- - Source of zinc and selenium to support immune function
Research-backed claims (ranked)
Nutrients
Active compounds
Iron bound within hemoglobin/myoglobin (heme form) that is more readily absorbed than non‑heme iron from plant foods; supports oxygen transport.
An essential water-soluble vitamin present in active forms in animal foods; required for neurologic function, red blood cell synthesis and one-carbon metabolism.
A copper‑containing oxygen‑transport protein found in many mollusks; contributes to the characteristic biochemistry of shellfish and contains bioactive peptides upon digestion.
Polyunsaturated fatty acids present in modest amounts in clams that participate in anti‑inflammatory pathways and support cardiovascular and brain health.
A sulfur‑containing amino acid derivative involved in bile acid conjugation, membrane stabilization and antioxidant processes; present in animal tissues including poultry.
Health benefits
Per serving, clams deliver concentrated, high-quality protein with relatively few calories and very little fat, making them useful for muscle maintenance, repair, and satiety in calorie-controlled plans.
Adequate B12 and selenium are associated with cognitive function and antioxidant defenses; regular intake of B12-rich foods like clams helps maintain these micronutrient levels.
Clams are among the richest dietary sources of cobalamin (vitamin B12), supporting healthy nerve function, DNA synthesis, and prevention of B12 deficiency when included in the diet.
Clams provide heme iron, which is more readily absorbed than non-heme iron from plant sources; this supports hemoglobin formation and can help reduce risk of iron-deficiency anemia when paired with an overall iron-adequate diet.
Clams contain appreciable zinc and selenium — micronutrients involved in innate and adaptive immune responses and antioxidant enzyme systems — supporting overall immune resilience.
Although lower in total fat than oily fish, clams provide EPA/DHA and other long-chain omega‑3s that contribute to favorable blood lipid profiles and anti-inflammatory effects when part of a balanced diet.
Clams deliver multiple essential micronutrients (B12, iron, zinc, selenium, iodine) in small portions, making them an efficient choice to address gaps in micronutrient intake.
Clams offer a lean protein choice with minimal saturated fat compared with many land animal proteins, aligning with dietary patterns aimed at cardiovascular risk reduction.
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