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].
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.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 48 kcal | — |
| Protein | 0.6 g | — |
| Total fat | 0.2 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 11 g | — |
| Fibre | 0.4 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.2 mg | 0.8% |
| Zinc | 0.1 mg | 0.7% |
| Magnesium | 5 mg | 1.2% |
| Selenium | 0.4 µg | 0.7% |
| Calcium | 8 mg | 0.8% |
| Potassium | 89 mg | 2.6% |
| Folate | 8 µg | 2% |
| Vitamin B12 | 0 µg | 1.3% |
| Vitamin B6 | 0.1 mg | 3.6% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 11 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
11 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
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.