Clams
Serving size: 3 oz cooked (85g)
Allergens: shellfish
Why Eat Clams?
Clams are an extraordinary source of vitamin B12—3 oz provides over 1,400% of daily needs. They're also exceptionally rich in iron, providing more heme iron per serving than most red meat, plus excellent selenium and omega-3 fatty acids.
Clams contains 24.3x more vitamin b12 per serving than Wild Salmon.
At a Glance
Nutrient Fingerprint
Clams's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Vitamin B12 (% DV) vs similar Proteins
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Clams per serving (3 oz cooked (85g)), grouped by category.
84 mcg per serving
19 mg per serving
145 mcg per serving
25 mcg per serving
241 mg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Clams
Storage & Selection Tips
How to Select
Live clams should be tightly closed or close when tapped. Discard any that remain open. They should smell briny, not fishy. Canned clams are a convenient alternative.
How to Store
Store live clams in the refrigerator on a tray covered with a damp towel. Never store in water or airtight containers.
Shelf Life
Live clams keep 2-3 days refrigerated. Canned clams last 3-5 years. Cooked clams keep 2-3 days refrigerated.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Clams Appears in These Nutrient Guides
Magnesium
4% DV per serving
Iron
13% DV per serving
Omega-3
15% DV per serving
Vitamin C
21% DV per serving
Calcium
6% DV per serving
Zinc
21% DV per serving
Folate
6% DV per serving
Vitamin B12
3500% DV per serving
Potassium
11% DV per serving
Vitamin A
16% DV per serving
Selenium
98% DV per serving
Manganese
39% DV per serving
Phosphorus
23% DV per serving
Copper
67% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Riboflavin (Vitamin B2)
31% DV per serving
Niacin (Vitamin B3)
18% DV per serving
Pantothenic Acid (Vitamin B5)
12% DV per serving
Vitamin B6
6% DV per serving
Protein
44% DV per serving
Sodium
44% DV per serving
Leucine
55% DV per serving
Isoleucine
64% DV per serving
Valine
55% DV per serving
Tryptophan
87% DV per serving
Lysine
76% DV per serving
Similar Foods (Proteins)
Compare Clams
See how Clams stacks up against another food, nutrient by nutrient.
Clams Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.