Aquatic Foods
Clam, halaan
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 31% |
| Calories | 47kcal / 2530kcal (1%) |
Macronutrients
Protein | 6.7 g/ 71g (9%) | ||||||
Total Fat | 0.7 g/ 42g (1%) low | ||||||
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Total Carbs | 3.5 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 6.5 mcg RAE/ 700mcg RAE (0.93%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.16 mg/ 1mg (12%) |
Vit B3 | 1.5 mg NE/ 16mg NE (9%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 153 mg/ 750mg (20%) source |
Phosphorus | 125 mg/ 700mg (17%) source |
Iron | 7.3 mg/ 12mg (60%) high |
Sodium | 645 mg/ 1500mg (43%) |
Allergen Info
Mollusks
What is this food?
Clam (halaan) — a seafood protein usually cooked as ulam (often with garlic, onions, and broth).
Why it matters to health
Clams are a good protein source to help keep you full and support muscle repair. They also provide healthy minerals (like iron and zinc, commonly found in shellfish). In this serving, you get a small amount of carbs and almost no sugar or fiber. There’s also sodium (about 645 mg per 100 g) and some cholesterol, so it’s best to enjoy clams in reasonable portions—especially if you’re watching salt or have high blood pressure. The good part: when you balance it with veggies and control the salty seasonings, clams can fit well in a daily eating routine.
Healthier tips
- For your 3 meals + 1–2 snacks a day, clams work best as part of your main ulam:
- Portion: aim for about 1/2 to 1 cup cooked clams (or ~100–150 g) per meal, depending on your appetite and other viands.
- Balance the plate: pair with non-starchy vegetables (e.g., kangkong, pechay, sayote, okra) and a sensible serving of rice.
- Go lighter on salt: taste the broth first; use less patis/soy sauce and avoid adding extra salt if the dish is already salty.
- Choose cooking methods wisely: stew, sauté with minimal oil, or steamed are great options.
- Frequency: include seafood a few times a week, rotating with fish, chicken, eggs, and plant-based proteins.
- Enjoy everything in moderation—no food is strictly bad; the key is portion and how often.
Common Filipino dishes
Halaan with garlic, Sinigang na halaan, Ginataang halaan, Baked/steamed clams with butter and herbs, Clam arroz caldo (with controlled rice portion)
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.
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