Foraged Foods / Wild Fruits
Clam, kanturi
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 13% |
| Calories | 59kcal / 2530kcal (2%) |
Macronutrients
Protein | 12.2 g/ 71g (17%) | ||||||
Total Fat | 1 g/ 42g (2%) low | ||||||
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Total Carbs | 0.3 g/ 348g (0.09%) | ||||||
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Vitamins
Vit A | 6.25 mcg RAE/ 700mcg RAE (0.89%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.2 mg/ 1mg (15%) |
Vit B3 | 3.1 mg NE/ 16mg NE (19%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 170 mg/ 750mg (22%) source |
Phosphorus | 122 mg/ 700mg (17%) source |
Iron | 4.3 mg/ 12mg (35%) source |
Sodium | 457 mg/ 1500mg (30%) |
Allergen Info
Mollusks
What is this food?
Clam (kanturi) is a type of shellfish eaten as a seafood viand. In a 100g serving, it’s a low-calorie protein source (about 59 kcal) with very little carbs.
Why it matters to health
Clams are helpful for everyday meals because they provide protein to support muscle and keep you full, while keeping calories low. They also contain healthy-to-okay fats (about 1g total fat) and cholesterol (about 31mg). At the same time, clams can be sodium-rich (about 457mg per 100g), especially if cooked with salty sauces or broth. Since it’s seafood, it’s best to enjoy it regularly but in the right portion and with balanced meals (3 full meals plus 1–2 snacks a day), so you get the benefits without overdoing salt or rich add-ons. Everything is fine in moderation, and you can pair it with vegetables and rice in sensible portions.
Healthier tips
- For a balanced plate: pair clams with non-starchy vegetables (e.g., kangkong, pechay, tomatoes, or mixed greens) and a sensible serving of rice or root crops.
- If the dish is salty (like ginataan-style or with lots of patis/soy), use less sauce and add more water/vegetables to stretch flavor.
- Watch portion: aim for a serving size that fits your meal—clams can be your protein, not the only item on the plate.
- Choose cooking methods like ginisa with lots of veggies, sinigang, or steamed rather than very oily versions.
- If you have high blood pressure or you’re watching sodium, consider smaller portions and less salty broth.
Common Filipino dishes
Kantong clams (kanturi) sinigang, Ginataang kanturi, Garlic butter clams (kanturi), Kinilaw na kanturi, Adobong kanturi
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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