Clams
Overview
Clams are bivalve shellfish providing complete protein together with notable amounts of vitamin B12, iron, zinc, and taurine. Among shellfish, clams and mussels are often highlighted for their taurine content, which contributes to bile acid conjugation, membrane stabilisation, and antioxidant defence in experimental and clinical contexts [1]. Their B12 and iron content support methylation pathways, homocysteine recycling, and oxygen transport, all of which are relevant to neurological and cardiovascular health [2].
Within the BRAIN Diet framework, clams serve as an occasional nutrient-dense shellfish that complements both plant and animal sources of B12 and iron. Because portions are typically modest and eaten intermittently, clams are best viewed as a periodic micronutrient booster rather than a daily protein anchor [1,2]. As with other shellfish, water quality, harvesting practices, and preparation determine safety; sourcing from monitored waters and cooking thoroughly helps reduce microbiological and contaminant risk [2].
Key Nutritional Highlights
- Clams are bivalve shellfish providing complete protein together with notable amounts of vitamin B12, iron, zinc, and taurine.
- Among shellfish, clams and mussels are often highlighted for their taurine content, which contributes to bile acid conjugation, membrane stabilisation, and antioxidant defence in experimental and clinical contexts [1].
- Their B12 and iron content support methylation pathways, homocysteine recycling, and oxygen transport, all of which are relevant to neurological and cardiovascular health [2].
- Within the BRAIN Diet framework, clams serve as an occasional nutrient-dense shellfish that complements both plant and animal sources of B12 and iron.
- Because portions are typically modest and eaten intermittently, clams are best viewed as a periodic micronutrient booster rather than a daily protein anchor [1,2].
Food Context
Sourcing
- Choose clams from reputable suppliers that harvest from monitored coastal waters with routine testing for biotoxins and contaminants.
- Farmed clams can offer a relatively low-impact seafood option when produced under robust environmental and safety standards.
Preparation
- Cook clams thoroughly—for example by steaming until all shells have opened and discarding any that remain closed—to reduce microbiological risk.
- Incorporate clams into dishes that include vegetables and whole grains so their concentrated B12, iron, and taurine content sits within a balanced meal pattern.
Recipes
1 recipe containing this food
Linguine alle vongole mantecate (Linguine with cockles in a silky emulsified sauce)
Whole-wheat linguine with cockles in a silky emulsified sauce; Italian emulsification technique without cream, supporting taurine, B12, and choline intake.
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 86 kcal | — |
| Protein | 14.7 g | — |
| Total fat | 1 g | — |
| Saturated fat | 0.2 g | — |
| Carbohydrates | 3.6 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 1.6 mg | 9% |
| Vitamin B12 | 11.3 µg | 470% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Taurine | Present — quantity not established * | — |
- * Taurine: Taurine is a characteristic free amino sulfonic acid in Clams; USDA SR Legacy does not include a taurine field.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
3 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Taurine
Osmoregulator; GABA modulation; mitochondrial membrane stabilizer; anti-inflammatory
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
References
[1] Among shellfish, clams and mussels are often highlighted for their taurine content, which contributes to bile acid conjugation, membrane stabilisation, and antioxidant defence in experimental and clinical contexts. Wójcik & Koenig 2010. The potential protective effects of taurine on coronary heart disease
[2] Their B12 and iron content support methylation pathways, homocysteine recycling, and oxygen transport, all of which are relevant to neurological and cardiovascular health. Pawlak & Parrott 2013. How prevalent is vitamin B $_\textrm12$ deficiency among vegetarians?