Clams, steamed or boiled: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Steamed or boiled clams are a simple and delicious way to enjoy their natural briny sweetness and tender texture, often served in a flavorful broth. --- RECIPE --- Servings: 2-4 Prep Time: 10 minutes Ingredients: - 2 lbs littleneck or cherrystone clams, scrubbed clean - 1 tbsp olive oil - 2 cloves garlic, minced - 1/2 cup dry white wine or clam juice - 2 tbsp fresh parsley, chopped - 1/4 tsp red pepper flakes (optional) Instructions: 1. Heat olive oil in a large pot or Dutch oven over medium heat. 2. Add minced garlic and red pepper flakes (if using), and sauté for 1 minute until fragrant. 3. Pour in white wine or clam juice and bring to a simmer. 4. Add the scrubbed clams to the pot. Cover tightly and cook for 5-8 minutes, shaking the pot occasionally, until all clams have opened. Discard any unopened clams. 5. Stir in fresh parsley. Serve immediately with the broth, perhaps with crusty bread for dipping.
Per 100g reference serving, Clams, steamed or boiled provides 109 kcal of energy, 18.6g protein (72% of calories), 4.52g total carbohydrates (17% of calories, including 0g dietary fiber and 0g sugars), and 1.22g total fat (11% of calories).
Vitamins Profile in Clams, steamed or boiled (Per 100g)
Track how Clams, steamed or boiled contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin B12 (Cobalamin) | 12.1 µg | 100% DV |
| Vitamin A (RAE) | 108 µg | 12% DV |
| Vitamin E (Alpha-Tocopherol) | 0.86 mg | 5.7% DV |
| Vitamin K (Phylloquinone) | 0.3 µg | 0.2% DV |
| Vitamin B1 (Thiamin) | 0.016 mg | 1.3% DV |
| Vitamin B2 (Riboflavin) | 0.048 mg | 3.7% DV |
| Vitamin B3 (Niacin) | 0.421 mg | 2.6% DV |
| Vitamin B6 (Pyridoxine) | 0.011 mg | 0.6% DV |
| Total Folate (Vitamin B9) | 5 µg | 1.2% DV |
| Folate (Dietary Folate Equivalents) | 5 µg | 1.2% DV |
| Natural Food Folate | 5 µg | 1.2% DV |
| Choline | 82.3 mg | 15% DV |
| Preformed Retinol | 108 µg | 12% DV |
Minerals & Electrolytes in Clams, steamed or boiled (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.05 mg | 11.4% DV |
| Calcium (Ca) | 49 mg | 3.8% DV |
| Magnesium (Mg) | 24 mg | 5.7% DV |
| Potassium (K) | 58 mg | 1.2% DV |
| Zinc (Zn) | 0.65 mg | 5.9% DV |
| Selenium (Se) | 38.7 µg | 70.4% DV |
| Phosphorus (P) | 251 mg | 20.1% DV |
| Copper (Cu) | 0.067 mg | 7.4% DV |
| Sodium (Na) | 71 mg | 3.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.081 g | 16.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.054 g | 10.8% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.019 g | 1.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.053 g | 0.4% DV |
| Monounsaturated Fat (MUFA) | 0.152 g | 0.5% DV |
| Polyunsaturated Fat (PUFA) | 0.243 g | 1.2% DV |
| Saturated Fat (SFA) | 0.237 g | 1.2% DV |
| Dietary Cholesterol | 38 mg | 12.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Clams, steamed or boiled contains 109 calories (kcal), 18.6g of protein, 4.52g of carbohydrates (0g fiber, 0g total sugars), and 1.22g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Clams, steamed or boiled has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 15.9 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Clams, steamed or boiled: Molluscs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Clams, steamed or boiled by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.