Foraged Foods / Wild Fruits
Clam, rayed shell
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 61% |
| Calories | 48kcal / 2530kcal (1%) |
Macronutrients
Protein | 8.7 g/ 71g (12%) | ||||||
Total Fat | 0.8 g/ 42g (1%) low | ||||||
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Total Carbs | 1.4 g/ 348g (0.4%) | ||||||
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Vitamins
Vit A | 7.5 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 2.2 mg NE/ 16mg NE (13%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 21 mg/ 750mg (2%) |
Phosphorus | 83 mg/ 700mg (11%) |
Iron | 8.6 mg/ 12mg (71%) high |
Sodium | 357 mg/ 1500mg (23%) |
Allergen Info
Mollusks
What is this food?
Clams (rayed shell) — a type of shellfish commonly cooked as a savory ulam. For every 100g, it’s about 48 kcal and is mainly a lean protein source.
Why it matters to health
Clams can support your daily protein needs (helpful for building and maintaining body tissues). They also provide healthy fats in small amounts and some cholesterol, plus low carbs (about 1.4g) which fits well with balanced meals. On the caution side, clams can be higher in sodium (about 357mg per 100g), especially when cooked with salty broth, bagoong, or seasoning—so it’s best to watch the overall salt you get in the day. With moderation, clams can be a good addition to your 3 full meals plus 1–2 snacks routine.
Healthier tips
- Keep portions reasonable: aim for about 1 palm-sized serving of cooked clams per meal.
- Control sodium: use less salt, go easy on salty sauces, and choose lighter broth.
- Pair with fiber-rich sides: add non-starchy vegetables (e.g., kangkong, pechay, okra) and a moderate serving of rice or root crops.
- Balance the meal: include a source of carbs (rice/ugly) and veggies, not just clams.
- If you’re watching cholesterol or heart health, enjoy clams regularly but not every day.
Common Filipino dishes
Sinigang na tahong, Tahong with garlic butter, Garlic butter clams, Kinilaw na shellfish, Clam soup (sabaw)
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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