Aquatic Foods
Clam, wedge shell/bean
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 20% |
| Calories | 71kcal / 2530kcal (2%) |
Macronutrients
Protein | 8.8 g/ 71g (12%) | ||||||
Total Fat | 1.7 g/ 42g (4%) low | ||||||
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Total Carbs | 5.1 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 7.95 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 2.3 mg NE/ 16mg NE (14%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 78 mg/ 750mg (10%) |
Phosphorus | 115 mg/ 700mg (16%) source |
Iron | 1.6 mg/ 12mg (13%) |
Sodium | 509 mg/ 1500mg (33%) |
Allergen Info
Mollusks
What is this food?
Clams (wedge shell/bean) — a type of shellfish usually cooked as ulam (often with garlic, ginger, or in a soup). Per 100g, it’s about 71 kcal and is mainly a protein food.
Why it matters to health
Clams can support your daily protein needs for muscle repair and satiety. They also provide some healthy fats, but they’re not “fat-free,” and they have saturated fat (0.33g per 100g) and cholesterol (53mg per 100g). The sodium is also notable (509mg per 100g), especially if cooked with salty sauces or broth. For carbs, it’s relatively low (5.1g) with no fiber listed, so it works best when paired with fiber-rich sides (like vegetables or brown rice). Everything in moderation—enjoy clams regularly but keep portions and salt level in mind, especially if you’re watching blood pressure or cholesterol.
Healthier tips
- Keep portions reasonable: aim for about 1 palm-sized serving (or ~100–150g cooked) as part of your 3 meals, and don’t make it the only protein option every day.
- Go easy on added salt: use less salty seasoning, and taste the broth before serving.
- Pair with high-fiber sides: add vegetables (e.g., kangkong, pechay, okra) and/or brown rice or kamote for better fullness.
- Watch cooking style: grilling, steaming, or light sauté with minimal oil is a good choice versus very oily or heavily salted versions.
- If you have allergies to shellfish, avoid clams and choose other protein sources.
Common Filipino dishes
Sinigang na tahong (clams), Garlic butter clams, Adobong tahong, Clam soup (sabaw na tahong), Tahong with ginger and scallions
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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