Cockles
Overview
Cockles are small bivalve shellfish that provide a nutrient-dense source of vitamin B12, iron, zinc, and selenium, along with marine taurine and phospholipid-bound omega-3 fatty acids. Like mussels and other bivalves, cockles contribute to neurotransmitter synthesis and energy metabolism. Their natural liquor (released when steamed) contains amino acids, minerals, and peptides that add both flavour and nutritional value. Cockles are a sustainable shellfish option with a low carbon footprint when farmed or wild-harvested responsibly.
Food Context
Synergies
- Part of diverse protein and seafood strategy
Sourcing
- Low in mercury compared to many fish species
Preparation
- Purge in salted water before cooking; discard any that remain open when tapped
- Brief steaming preserves the natural liquor, which contains minerals and peptides
- Marine taurine intake estimated 300–450 mg per serving when cooked with liquor
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
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 | 79 kcal | — |
| Protein | 13.5 g | — |
| Total fat | 0.7 g | — |
| Carbohydrates | 4.7 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 16.2 mg | 90% |
| Calcium | 30 mg | 3% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
8 substances in this food
DHA (Docosahexaenoic Acid)
Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment
EPA (Eicosapentaenoic Acid)
Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
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
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2