Foraged Foods / Wild Fruits
Clam, halaan, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 52% |
| Calories | 74kcal / 2530kcal (2%) |
Macronutrients
Protein | 10.5 g/ 71g (14%) | ||||||
Total Fat | 1.1 g/ 42g (2%) low | ||||||
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Total Carbs | 5.4 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 5.5 mcg RAE/ 700mcg RAE (0.79%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 1.1 mg NE/ 16mg NE (6%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 198 mg/ 750mg (26%) source |
Phosphorus | 153 mg/ 700mg (21%) source |
Iron | 8.7 mg/ 12mg (72%) high |
Allergen Info
Mollusks
What is this food?
Boiled clam (halaan) — a seafood protein served in broth or plain, usually eaten as part of a meal.
Why it matters to health
Clams are a good protein choice (about 74 kcal per 100g) that helps you feel full and supports muscle maintenance. They also provide some healthy nutrients, while keeping fat relatively low (total fat ~1.1g, saturated fat ~0.11g). Cholesterol is present (~38mg), so it’s best to pair clams with plenty of vegetables and balance them with other protein sources across the week. Carbs are low (~5.4g) with no sugar and no fiber, so adding veggies or a side of whole grains can improve overall meal quality.
Healthier tips
- For your 3 meals + 1–2 snacks daily routine, use clams as your protein for lunch or dinner, aiming for a reasonable serving (e.g., around 1/2 to 1 cup, depending on your appetite and other dishes).
- Pair with non-starchy vegetables (e.g., kangkong, pechay, talong, squash) to add fiber and micronutrients.
- If you’re eating it with rice, keep the rice portion balanced and add more veggies or a lighter side like soup.
- Watch salty broth or seasonings—choose less-salty options when possible.
- Include variety: rotate with fish, chicken, eggs, tofu, or beans so your protein sources are balanced.
Common Filipino dishes
Sinigang na halaan, Halaan with garlic and butter, Kinilaw na halaan, Ginataang halaan, Clam soup (sopas/sabaw na halaan)
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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