Aquatic Foods
Clam, venus
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 8% |
| Calories | 138kcal / 2530kcal (5%) |
Macronutrients
Protein | 12.8 g/ 71g (18%) | ||||||
Total Fat | 2 g/ 42g (4%) low | ||||||
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Total Carbs | 17.3 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 9.4 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 100 mg/ 750mg (13%) |
Phosphorus | 150 mg/ 700mg (21%) source |
Iron | 6.6 mg/ 12mg (54%) high |
Sodium | 961 mg/ 1500mg (64%) |
Allergen Info
Mollusks
What is this food?
Clams (venus clams), usually cooked as ulam (e.g., sinigang, ginataan, or steamed with garlic). In a 100g serving, it’s a protein-rich seafood with some carbs and relatively low fat.
Why it matters to health
Clams can support your daily protein needs for muscle repair and satiety. They also provide cholesterol (63 mg per 100g) and sodium (961 mg per 100g), so it’s best to balance portions and watch how salty the dish is (especially if cooked with bagoong, patis, or lots of seasoning). The carbohydrates (17.3 g) are present but not the main reason to eat clams—pairing with vegetables and rice in the right portion helps make the meal more balanced. Since it has low fiber (0 g), adding veggies or a side salad can improve fullness and digestion.
Healthier tips
- For a typical day (3 meals + 1–2 snacks), treat clams as your main protein for one meal, and keep the serving to about 1–2 cupped handfuls (or roughly 100–150g cooked) depending on your appetite and rice portion.
- Choose cooking methods that keep sodium lower: steamed, garlic-butter (light), or lightly simmered rather than very salty broths.
- Pair with non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and a measured amount of rice to balance carbs and fiber.
- If you’re watching cholesterol/salt, avoid eating clams in very salty dishes every day—spread seafood across the week.
- Drink water and include fruits/vegetables in other meals/snacks to support overall fiber intake.
Common Filipino dishes
Sinigang na clams, Garlic butter clams, Clams with oyster sauce, Kinilaw na clams, Clams in coconut milk (ginataang clams)
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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