Cockles

Overview

Cockles are small bivalve shellfish providing vitamin B12, iron, zinc, selenium, and taurine in a low-fat marine protein matrix [1,2]. Shellfish contribute complete highly digestible protein [3].

Within the BRAIN Diet framework, cockles are a sustainable shellfish option used for B12, iron, and marine taurine density; brief steaming preserves the natural liquor minerals [1,2].

Key Nutritional Highlights

• Very high vitamin B12 and iron per 100 g; bivalve nutrient density [1].
• Marine taurine source; phospholipid-bound omega-3 in shellfish matrices [2].
• Complete animal protein (DIAAS context) [3].
• Low mercury compared with many large predatory fish; purge and steam briefly.

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 vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	16.2 mg	90%

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 *	—
Vitamin B12	Present — quantity not established *	—
Zinc	Present — quantity not established *	—
Selenium	Present — quantity not established *	—
EPA	Present — quantity not established *	—
DHA	Present — quantity not established *	—

Source notes (supplementary):

• * Taurine: Taurine is a characteristic free amino sulfonic acid in Cockles; USDA SR Legacy does not include a taurine field.
• * Vitamin B12: Cockles is tagged for vitamin B12. Fortified products vary by brand; seaweed B12 may include analogues; abbreviated USDA panels may omit cobalamin. True cobalamin quantity is not established here.
• * Zinc: The USDA SR Legacy Cockles record is an abbreviated Alaska Native panel and omits zinc; quantity is not established from this record.
• * Selenium: The USDA SR Legacy Cockles record is abbreviated and omits selenium; quantity is not established from this panel.
• * EPA: The USDA SR Legacy Cockles record is abbreviated and omits EPA; quantity is not established from this panel.
• * DHA: The USDA SR Legacy Cockles record is abbreviated and omits DHA; quantity is not established from this panel.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Cockles, raw (Alaska Native), FDC ID 169803, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

7 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

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Se^2-

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

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

References

[1] Very high vitamin B12 and iron per 100 g; bivalve nutrient density. Pawlak & Parrott 2013. How prevalent is vitamin B $_\textrm12$ deficiency among vegetarians?

[2] Marine taurine source; phospholipid-bound omega-3 in shellfish matrices. Wójcik & Koenig 2010. The potential protective effects of taurine on coronary heart disease

[3] Complete animal protein (DIAAS context). FAO 2013. Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation