Clams are one of the richest sources of protein among seafood, even surpassing salmon. According to the United States Department of Agriculture (USDA), 100g of clams provide a substantial 26g of protein, while the same weight of salmon yields only about 20g.
This makes clams an excellent natural source of protein, ideal for those looking to build muscle, recover their strength, or seek a healthier alternative to red meat.
A tiny but mighty nutritional powerhouse
In addition to their abundant protein content, clams are packed with essential vitamins and minerals. According to the USDA’s nutritional breakdown, 100g of clams contain:
98.9mcg of vitamin B12.
628mg of potassium, 338mg of phosphorus, and 92mg of calcium.
2.73mg of zinc and 22.1mg of vitamin C.
Clams also provide a good source of B-complex vitamins such as B1, B2, B3, and B6, as well as important trace elements like selenium, manganese, and copper.
Professor Alice H. Lichtenstein, a nutrition expert at Tufts University, remarks, “Shellfish like clams, oysters, and mussels are excellent sources of vitamin B12, iron, and omega-3 fatty acids, especially beneficial for older adults and vegetarians.”
Health benefits of clams
Heart-healthy
Clams contain omega-3 fatty acids, which help lower triglycerides, a type of fat in the blood. Research published in The American Journal of Clinical Nutrition indicates that omega-3 supplementation can reduce the risk of death from heart disease by up to 20%. A 190g serving of clams can provide up to 798mg of omega-3, meeting 50-70% of the daily requirement for adults as suggested by the USDA.
Prevents anemia
Clams are rich in vitamin B12, which is essential for the production of healthy red blood cells and the maintenance of the nervous system. Vitamin B12 deficiency is a common cause of fatigue, forgetfulness, and anemia, especially in older adults. The National Institutes of Health (NIH) states that individuals with adequate B12 intake have a 33% lower risk of anemia and a reduced likelihood of brain atrophy, a factor associated with cognitive decline.
Supports muscles and immunity
The protein in clams aids in muscle building and the production of enzymes, hormones, and antibodies, thereby boosting immunity and supporting post-illness recovery. Additionally, the zinc and selenium in clams protect cells, provide antioxidant benefits, and support thyroid function.
High production and export to Europe
Vietnam has over 41,500 hectares dedicated to bivalve cultivation, with an annual clam production of approximately 179,000 tons. The European Union (EU) is Vietnam’s largest clam import market, with Spain and Italy being the top consumers. In the first two months of the year, clam exports reached over $14 million.
Experts recommend steaming, boiling, or making soups with clams to retain their nutritional value. However, individuals with gout or high uric acid levels should consume clams in moderation due to their purine content, which can metabolize into uric acid in the body.
In conclusion, clams are a “superfood” that is not only affordable and easy to prepare but also exceptionally nutritious. With its abundant production and high export value, clams are a source of pride for Vietnamese agriculture and a smart nutritional choice for families worldwide.
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