How Many Calories in Clams? Nutrition Facts & Macros
A serving of clams (100g) has 86 calories
Protein 14.7g · Carbs 3.6g · Fat 1g
Clams are a nutritional powerhouse of the shellfish world — low in calories, packed with protein, and an extraordinary source of vitamin B12 (470% of the daily value per 100g). Unlike most seafood, clams contain 3.57g of carbohydrates per 100g, primarily from naturally stored glycogen in their muscle tissue. They're also rich in iron and selenium. Whether steamed, in chowder, or on pasta, clams deliver exceptional nutrition. Here's everything about clam calories and macros, based on USDA data. Raw clams are about 79% water.
360 kJ · per 100g · Water: 78.98 g
Calorie Calculator: Clams (Raw)
100 g Clams (Raw) contains 86 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 10 small clams (~100g) | 86 kcal | 14.7g | 3.6g | 1g |
| 20 small clams (~200g) | 172 kcal | 29.3g | 7.1g | 1.9g |
| 100 grams | 86 kcal | 14.7g | 3.6g | 1g |
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Clams (Raw) — Nutrition Facts
| Clams (Raw) | per 100g |
|---|---|
| Calories | 86 kcal |
| Protein | 14.67 g |
| Fat | 0.96 g |
| Carbs | 3.57 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 601 mg |
| Potassium | 46 mg |
| Water | 78.98 g |
Source: USDA FoodData Central (FDC ID: 174214) · Data verified April 2026
Variations
Raw clams (littleneck)
86 kcal per 100g — the baseline. 79% water, 14.67g protein, 3.57g carbs from natural glycogen. Best raw on the half shell or in ceviche.
Steamed clams
148 kcal per 100g cooked — concentrated due to water loss during steaming. Protein rises to ~25.5g/100g. Healthiest preparation — retains B12 and iron. Classic with white wine and garlic.
Canned clams (drained)
142 kcal per 100g drained — similar nutrition to steamed, very convenient. Higher sodium due to canning liquid. Still excellent B12 source. Great for pasta, chowder, and quick meals.
Dietary Perspectives
For Weight Loss
Clams are excellent for weight loss at just 86 kcal per 100 g with 14.67 g of protein and less than 1 g of fat (0.96 g). A generous 200 g serving of steamed clams provides only 172 calories with about 29 g of protein. The exceptional vitamin B12 (470% DV) and iron content supports energy metabolism during calorie restriction — preventing the fatigue that often derails diets. Note that clams have 3.57 g of carbs per 100 g (from natural glycogen), unlike zero-carb shrimp, but this is negligible for weight loss.
For Athletic Performance
Clams deliver 14.67 g of complete protein per 100 g at only 86 kcal, plus exceptional micronutrients for athletes. The standout is vitamin B12 at 11.28 mcg (470% DV) — critical for red blood cell formation and oxygen transport to working muscles. Iron (1.62 mg) and selenium (30.6 mcg) further support aerobic performance. The 3.57 g of natural glycogen carbs provide a small but immediate energy source. Pair steamed clams with pasta for a classic carb-loading recovery meal.
For Keto
Clams are keto-compatible with a small carb note — they contain 3.57 g of net carbs per 100 g from natural glycogen stored in their muscle tissue. This is unusual for seafood (shrimp, cod, salmon all have 0 g carbs). A serving of 10 small clams (~100 g) uses about 3.6 g of your daily carb budget, easily fitting within 20-50 g. The trade-off is worth it: clams are a B12 powerhouse (470% DV) with excellent iron and selenium. Cook in butter and garlic for added fat to meet keto macros. Avoid breaded preparations.
Frequently Asked Questions
How many calories are in clams?
Raw clams contain 86 calories per 100g. Ten small clams (~100g) have about 86 calories, while 20 small clams (~200g) have approximately 172 calories. Clams are one of the lowest-calorie shellfish, with most calories coming from protein (14.67g per 100g) and a small amount of natural glycogen carbs (3.57g).
Are clams healthy? What about vitamin B12?
Clams are exceptionally healthy — they're one of the richest natural sources of vitamin B12 at 11.28 mcg per 100g (470% of the daily value). They also provide 1.62 mg of iron and 30.6 mcg of selenium per 100g. With only 86 calories and 14.67g of protein, clams pack an extraordinary nutrient density that few other foods can match.
How much protein is in clams?
Raw clams contain 14.67g of protein per 100g — less than shrimp (20.1g) but still a solid source of complete protein with all essential amino acids. A serving of 20 small clams (~200g) provides about 29g of protein. The protein is highly bioavailable and easily digestible.
Are clams good for weight loss?
Clams are excellent for weight loss. At only 86 calories per 100g with 14.67g of protein and less than 1g of fat (0.96g), they have an outstanding calorie-to-nutrient ratio. A generous 200g serving of steamed clams provides about 172 calories with 29g of protein. The high B12 and iron content also supports energy metabolism during calorie restriction.
Are clams keto-friendly?
Clams are keto-compatible but with a caveat — they contain 3.57g of net carbs per 100g, unlike most seafood which has zero carbs. These carbs come from naturally stored glycogen in the clam's muscle tissue. A typical serving of 10 small clams (~100g) adds about 3.6g of net carbs, which fits easily within a 20-50g daily keto limit. The outstanding B12 and iron make them worth including.
Clams vs shrimp — how do they compare?
Per 100g: clams have 86 kcal, 14.67g protein, 3.57g carbs, 0.96g fat; shrimp has 85 kcal, 20.1g protein, 0g carbs, 0.51g fat. Shrimp wins on protein and is carb-free. But clams are the B12 champion — 11.28 mcg (470% DV) vs shrimp's modest amount. Clams also have more iron (1.62 vs 0.52 mg). Choose clams for micronutrient density, shrimp for pure protein.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Clams (Raw) | 86 | 14.67g | 3.57g | 0.96g |
| Shrimp (Raw) | 85 | 20.1g | 0g | 0.51g |
| Cod (Atlantic) | 82 | 17.81g | 0g | 0.67g |
| Sardines (Canned in Oil) | 208 | 24.62g | 0g | 11.45g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
per 100g
Per 100g, raw clams have 86 kcal with 14.67g protein — slightly more calories than shrimp (85 kcal, 20.1g protein) due to their natural glycogen content (3.57g carbs vs 0g for shrimp). Both are very lean shellfish, but clams offer dramatically more vitamin B12 (470% DV vs 25% DV for shrimp) and more iron.
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