The Health Benefits of Clams

Clams join sea snails, octopus, squid, and scallops as popular ocean-sourced shellfish called mollusks. Whether steamed, fried, grilled, or eaten raw, clams are a tasty way to add variety to your diet. Best of all, these modest mollusks are also nutritional powerhouses.

Nutritional Benefits of Clams

One of the most notable nutritional benefits of clams is their high vitamin B12 content. According to the U.S. Department of Agriculture (USDA), a serving of 20 small clams (190 grams) contains 187.9 micrograms of vitamin B12 — an astounding 7,829 percent of the daily value (DV).

The National Institutes of Health (NIH) notes that vitamin B12 is important for maintaining healthy nerve and blood cells, and for preventing symptoms such as fatigue and weakness, two of the hallmark symptoms of megaloblastic anemia. The NIH recommends that people get most of their vitamin B12 from food, with clams and beef liver at the top of the list of food sources.

Clams are also high in protein, providing 48.5 grams (g), or 97 percent, of the DV in a typical 190-gram serving.

Omega-3 fatty acids present in seafood, including shellfish, help form cell membranes and aid in the health of the body’s immune, cardiovascular, endocrine, and pulmonary systems, according to the NIH. Long-chain omega-3 fatty acids, called EPA and DHA, are only available through fish, fish oils, and krill oils.

Furthermore, a serving of clams provides over 100 percent of the recommended daily intake of 11 different amino acids, including all 9 essential amino acids; these are amino acids that the human body cannot make, and therefore must be obtained from dietary sources.

According to the NIH’s National Library of Medicine, amino acids are responsible for growth, the breakdown of foods, repair of tissues, and many other bodily functions.

The USDA recommends 1.6 g of omega-3 fatty acids per day for adult males and 1.1 g per day for females. For pregnant and breastfeeding women, 1.4 g and 1.3 g per day are recommended, respectively. Clams provide 50 percent of the daily adequate intake at 798 milligrams per 190-gram serving.

Clams Promote Heart Health

One serving of clams contains 0.3 g of saturated fat, the type that raises low-density lipoprotein (LDL, or “bad”) cholesterol. Too much LDL cholesterol raises the risk of heart disease and stroke.

The other type of cholesterol, high-density lipoprotein (HDL, or “good”) cholesterol, is beneficial. HDL cholesterol is protective and lowers your risk of heart attack and stroke, according to Mayo Clinic. The non-cholesterol sterols found in clams help to decrease the absorption of bad cholesterol, according to the University of Illinois Department of Food Science and Human Nutrition.

The USDA recommends eating a variety of seafood, including shellfish, twice a week at 8 ounces per week to obtain healthy omega-3 fatty acids that help prevent heart disease.

Health Risks of Clams

As long as clams are grown in clean water and harvested properly, they are very safe to eat, according to Comprehensive Reviews in Food Science and Food Safety. When clams are not farmed and handled safely, they may be exposed to pathogens, biotoxins, parasites, and pollutants. In the United States, the production of shellfish is strictly monitored, so buying and consuming it from a reputable source is considered safe.

As with any food preparation, be sure to thoroughly wash hands, cutting boards, and utensils with hot soapy water before and after handling. The Washington State Department of Health recommends refrigerating clams until they are ready to use. Be sure to freeze clams if they are not used within three or four days and cook immediately after thawing.

Be aware that some people are allergic to mollusks and other types of seafood. According to Mayo Clinic, shellfish allergy symptoms generally start within minutes to an hour after eating or having contact with shellfish and may include hives, stuffy nose, nausea, and vomiting.

In some people, eating shellfish can cause a severe, potentially life-threatening allergic reaction known as anaphylaxis. Symptoms of anaphylaxis include a swollen throat or tongue, difficulty breathing, dizziness, nausea, and vomiting.

An anaphylactic reaction to shellfish is a medical emergency.