Aquatic Foods
Clam, freshwater, tulya
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 22% |
| Calories | 95kcal / 2530kcal (3%) |
Macronutrients
Protein | 7.6 g/ 71g (10%) | ||||||
Total Fat | 1.9 g/ 42g (4%) low | ||||||
| |||||||
Total Carbs | 11.8 g/ 348g (3%) | ||||||
| |||||||
Vitamins
Vit A | 8.25 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.22 mg/ 1mg (16%) source |
Vit B3 | 1.5 mg NE/ 16mg NE (9%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 179 mg/ 750mg (23%) source |
Phosphorus | 79 mg/ 700mg (11%) |
Iron | 1.5 mg/ 12mg (12%) |
Sodium | 34 mg/ 1500mg (2%) very low |
Allergen Info
Mollusks
What is this food?
Clam, freshwater (tulya). It’s a protein-rich shellfish, usually cooked as viand (sinigang, ginataan, or sautéed) and eaten with rice or as part of a meal.
Why it matters to health
Tulya helps support your daily protein needs for growth, repair, and keeping you full. It also provides cholesterol (84 mg per 100 g) and saturated fat (0.33 g), so it’s best to pair it with plenty of vegetables and use reasonable portions. It has carbohydrates (11.8 g) but no sugar and no fiber (0 g fiber), so you’ll still want fruits and veggies in your plate. Sodium is relatively low (34 mg per 100 g), but the overall sodium can increase depending on how it’s seasoned (e.g., patis, bagoong, broth).
Healthier tips
- For a balanced day (3 meals + 1–2 snacks), include tulya in one main meal and add 1–2 cups of vegetables (e.g., kangkong, pechay, okra) to boost fiber.
- Use a reasonable portion (about 1/2 to 1 cup cooked, depending on your appetite and what else is on the table).
- Go easy on salty seasonings; adjust with herbs, calamansi, and spices instead of extra salty sauces.
- If you’re having rice, aim for one serving of rice and let the ulam (tulya) plus vegetables do the heavy lifting for fullness.
- Enjoy it regularly, but keep it varied—mix with fish, chicken, eggs, and legumes across the week.
Common Filipino dishes
Sinigang na tulya, Tulya with garlic and butter, Ginataang tulya, Tinola with shellfish, Stir-fried tulya with vegetables
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon