Fish and seafood · IFCT 2017
Clam: nutrition per 100 g
Per 100 g, green shell clam gives 58 kcal, 12.1 g protein and 1.0 g fat, according to the Indian Food Composition Tables 2017. It is the top fish or seafood for both selenium, at 76.3 micrograms, and magnesium, at 74 mg, which meets 17 per cent of a man's daily requirement. Its 121 mg of calcium ranks 5th of 41 in the group.
About clam
IFCT 2017 files this entry as clam, green shell, but its scientific name, Perna viridis, and the Malayalam names it records, kallumalkai and kadukka, point to the green mussel, the bright green-edged shellfish of Kerala's Malabar coast. Mussels are farmed on ropes in the estuaries around Kannur, Kozhikode and Kasaragod, and in Goa, where they are called xinaneo. The tables also list a white, ribbed clam, with 60 kcal, 11.8 g protein and 50 mg calcium per 100 g.
True clams are just as loved: kakka in Kerala, tisreo in Goa and marvai in Mangaluru. The Malabar coast makes arikadukka, mussels stuffed with a spiced rice paste, steamed and then fried, and kallummakkaya roast with coconut slivers. Goans cook tisreo sukhe, dry with coconut, and Mangaloreans make marvai sukka. All of them are cooked in the shell or shucked and tossed in masala.
What clam brings to a meal
- 01
Most selenium of any seafood
Green shell clam supplies 76.3 micrograms of selenium per 100 g, the highest of all 41 fish and seafood in IFCT 2017. Selenium forms part of antioxidant enzymes and is used in thyroid hormone metabolism.
- 02
Magnesium leader in its group
At 74 mg of magnesium per 100 g, it ranks 1st of 41 fish and seafood and 73rd of 242 foods, meeting 17 per cent of a man's daily requirement and 20 per cent of a woman's.
- 03
Calcium and zinc
It gives 121 mg of calcium, 5th of 41, meeting 12 per cent of an adult's need, and 1.64 mg of zinc, 6th of 41.
- 04
Light, with some omega-3
With 58 kcal and 1.0 g fat per 100 g, it carries 108 mg of DHA and 81 mg of EPA, plus 2.7 mg of vitamin E.
Clam nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 58 kcal | 3% | 3% |
| Protein | 12.1 g | 22% | 26% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 1 g | ||
| Water | 80.1 g | ||
| Fats | |||
| Saturated fat | 0.28 g | ||
| Monounsaturated fat | 0.09 g | ||
| Polyunsaturated fat | 0.26 g | ||
| Omega-3 (EPA) | 81 mg | ||
| Omega-3 (DHA) | 108 mg | ||
| Cholesterol | 44 mg | ||
| Minerals | |||
| Calcium | 121 mg | 12% | 12% |
| Iron | 1.01 mg | 5% | 3% |
| Zinc | 1.64 mg | 10% | 13% |
| Magnesium | 74 mg | 17% | 20% |
| Phosphorus | 128 mg | ||
| Potassium | 152 mg | ||
| Sodium | 322 mg | ||
| Copper | 0.25 mg | ||
| Selenium | 76.3 µg | ||
| Vitamins | |||
| Retinol | 29 µg | ||
| Thiamine (B1) | 0.06 mg | 3% | 4% |
| Riboflavin (B2) | 0.1 mg | 4% | 4% |
| Niacin (B3) | 0.96 mg | 5% | 7% |
| Vitamin B6 | 0.1 mg | 4% | 5% |
| Vitamin E (alpha-tocopherol) | 2.7 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Clam: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/clam/
Where clam sits among Indian foods
Ranked per 100 g against the other 40 fish and seafood and every food in the tables.
| Nutrient | Per 100 g | In fish and seafood | Among all foods |
|---|---|---|---|
| Vitamin E (alpha-tocopherol) | 2.7 mg | 5th of 41 | 14th of 242 |
| Calcium | 121 mg | 5th of 41 | 61st of 242 |
| Zinc | 1.64 mg | 6th of 41 | 63rd of 243 |
| Magnesium | 74 mg | 1st of 41 | 72nd of 242 |
| Riboflavin (B2) | 0.1 mg | 4th of 39 | 76th of 241 |
Every form of clam in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Clam, green shell (shown above) | 58 kcal | 12.1 g | 0 g | 1.01 mg | 121 mg |
| White shell, ribbed | 60 kcal | 11.8 g | 0 g | 0.94 mg | 50 mg |
How clam is eaten
- Arikadukka: Malabar mussels stuffed with a spiced rice and coconut paste, steamed in the shell and then fried.
- Kallummakkaya roast: shucked mussels cooked with shallots, coconut slivers, pepper and curry leaves.
- Tisreo sukhe: Goan clams in their half shells, cooked dry with grated coconut, onion and kokum.
- Marvai sukka: Mangalorean clams in a roasted coconut and red chilli masala.
Before you plan around it
Clams and mussels filter seawater, so they can pick up bacteria, viruses and algal toxins; eat them only well cooked and from clean, known sources, and skip them after red tide warnings. They are very salty: 322 mg of sodium per 100 g, ranking 2nd of 243 foods in IFCT 2017. Shellfish allergy can be serious. Discard any shells that are cracked or that gape open and do not close when tapped before cooking.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about clam
Is the IFCT clam really a mussel?
The green shell entry carries the scientific name Perna viridis and the Malayalam names kallumalkai and kadukka, which belong to the green mussel. The white, ribbed sample is a true clam. Both are bivalves with similar nutrition.
Are clams good for selenium?
Yes. IFCT 2017 lists 76.3 micrograms of selenium per 100 g of green shell clam, the highest of any fish or seafood in the tables.
Are clams and mussels high in sodium?
They are. The green shell entry has 322 mg of sodium per 100 g, ranking 2nd of 243 foods. People on a low-salt diet should add little or no extra salt when cooking them.
Related foods and tables
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Nutrition per 100 g, from IFCT 2017.
Mud crab
Nutrition per 100 g, from IFCT 2017.
Squid
Nutrition per 100 g, from IFCT 2017.
Octopus
Nutrition per 100 g, from IFCT 2017.
Prawns
Nutrition per 100 g, from IFCT 2017.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
All fish and seafood
41 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.