DrFeb
Health Guide

Clam

Clams are more than just a delicious seafood staple; they are a nutritional powerhouse packed into a small shell. Belonging to the mollusk family, clams are celebrated for their incredibly dense concentration of essential vitamins and minerals, particularly Vitamin B12 and iron. Unlike many other seafoods, clams are filter feeders, meaning they naturally concentrate clean nutrients from the ocean water. For anyone looking to boost their energy levels, support their immune system, and improve cognitive function naturally, the humble clam is one of the most efficient foods you can put on your plate.
Evidence BasedDietary Supplement
Clam
VERIFIED SOURCE

Bio-Activity Analysis

Bioavailability: Heme Iron vs. Non-Heme Iron

SCIENTIFIC DATA VISUALIZATION

Y-Axis
Absorption Rate (%)
Iron Source →

Health Benefits & Sources

Why You Need It

  • Sky-High Vitamin B12: Essential for nerve function and DNA synthesis.
  • Beef-Like Iron Content: Crucial for preventing anemia and maintaining energy.
  • Rich in Selenium: A powerful antioxidant that protects cells from damage.
  • Lean Protein Source: Builds muscle without the saturated fat found in red meat.

Deep Dive

Clams are arguably the best natural source of Vitamin B12 on the planet. A single serving can provide over 1,000% of your daily requirement. This is vital for keeping your brain sharp and your nervous system communicating properly. Furthermore, clams contain heme iron, the most easily absorbed form of iron, which is essential for transporting oxygen in your blood. If you often feel fatigued or 'run down,' incorporating clams can help replenish these critical nutrient stores more effectively than almost any other food.

Natural Food Sources

Clams are the primary source for this specific profile, but they are part of a broader family of nutrient-dense mollusks.

Food SourceServing SizeVitamin B12 (% DV)Iron (% DV)
Clams (Canned)3 oz> 1000%25%
Oysters3 oz500%50%
Mussels3 oz100%20%
Beef (Ground)3 oz15%8%
Salmon3 oz5%2%

Supplementation

While you can buy Clam Extract or Clam Juice supplements, whole-food clams are superior. Supplements are usually taken for fatigue or specific B12 deficiencies. However, because clams are so high in Vitamin A, sticking to food sources prevents accidental overdose of fat-soluble vitamins.

Top Food Sources

Canned Clams
Best for B12 and Iron density
Fresh Clams
Best flavor, cook in broth
Clam Juice
Good for cooking bases
Oysters
Closest nutritional alternative
Mussels
Good source of Omega-3s

Frequently Asked Questions

No. Clams are classified as a 'Best Choice' seafood by the FDA. They are small, short-lived, and contain very low levels of mercury, making them safe for regular consumption.
Yes, provided they are fully cooked. Cooked clams are a great source of iron and protein. Avoid raw clams (like in raw oysters) due to the risk of Vibrio bacteria.
Nutritionally, they are very similar. Hard-shell clams (quahogs) are meatier and often used in chowders, while soft-shell clams (steamers) are often steamed and eaten whole.
Yes. Clams are very low in fat and calories but high in protein. This combination promotes satiety, helping you feel full longer while maintaining muscle mass.

Safety & Side Effects

Safety & Precautions

Clams are generally very safe, but there are specific risks to consider:

  1. Shellfish Allergies: This is one of the most common food allergies. If you have a history of reactions to shellfish, avoid clams entirely.
  2. Gout: Clams contain purines, which break down into uric acid. If you suffer from gout or kidney stones, consume them in moderation.
  3. Food Safety: Because clams are filter feeders, they can accumulate bacteria or viruses from polluted waters. Always buy from reputable sources and cook them thoroughly until the shells open.
  4. Vitamin A Toxicity: While rare from food, clams are extremely high in Vitamin A. Do not consume large amounts daily if you are pregnant or taking Vitamin A supplements.

Scientific References

  • [1]USDA FoodData Central: Mollusks, clam, mixed species, canned (Nutrient Profile)
  • [2]National Institutes of Health (NIH): Vitamin B12 Fact Sheet for Health Professionals
  • [3]Journal of the American College of Nutrition: Iron Absorption from Seafood Sources