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 micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	16.2 mg	90%
Calcium	30 mg	3%

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, API, per 100 g edible portion, last checked 2026-03-14

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

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

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

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