If you're looking to add some variety to your seafood menu, cooked clams can be a delicious and nutritious option. In just 1 oz, without shell, of cooked clams, you'll find about 50 calories. These small but mighty shellfish offer a range of benefits for our health and can be cooked in a multitude of ways.

In addition to being low in calories, cooked clams are also a great source of lean protein, vitamins and minerals, including vitamin B12, iron and zinc. They also contain healthy omega-3 fatty acids, which may help reduce inflammation in the body.

In this article, we'll explore the nutritional information of cooked clams, their benefits, ways to consume them, calorie count in clam dishes, comparison with other seafood, cooking tips, risk of mercury poisoning, storage and shelf life, as well as some healthy recipes and popular dishes that feature clams.

Nutritional Information

Cooked clams are a nutrient-dense food packed with nutrients like protein, vitamins and minerals. In a 1 oz serving, without shell, of cooked clams, you'll find around 50 calories, 9 grams of protein, and 1 gram of fat. They're also high in vitamin B12, iron, zinc, and selenium. One thing to keep in mind is that clams, like many other types of seafood, can be high in sodium. So, if you're watching your salt intake, be sure to consume them in moderation.

Benefits of Cooked Clams

In addition to being a good source of nutrition, there are many potential health benefits associated with consuming cooked clams. For example, their omega-3 fatty acid content may help lower inflammation in the body and reduce the risk of chronic diseases like heart disease and arthritis. They're also high in iron, which is important for red blood cell formation and can help prevent anemia. Furthermore, some studies have found that eating seafood like clams may help improve brain function and decrease the risk of depression and anxiety. However, more research is needed to confirm these benefits.

Ways to Consume Cooked Clams

There are many different ways to enjoy cooked clams, depending on your taste preferences and cooking skills. Some popular methods include grilling or sautéing them with garlic and olive oil, adding them to pasta dishes, chowders or stews, or simply enjoying them steamed and dipped in melted butter. You can also find canned or frozen clams at your local grocery store, which can be a convenient and budget-friendly option.

Calorie Count in Clam Dishes

While cooked clams are relatively low in calories, the calorie count in clam dishes can vary depending on how they're prepared and what ingredients are added. For example, a small clam chowder can contain over 200 calories, while a plate of linguine with clam sauce can have over 600 calories. To keep the calorie count in check, try opting for lighter preparations, such as steamed or grilled clams. Or, if you do indulge in a richer clam dish, be sure to watch your portion size.

Comparison with Other Seafood

When it comes to seafood, there are many different options to choose from. So, how do cooked clams stack up against the competition? In terms of calorie and protein content, cooked clams are similar to other mollusks like mussels and oysters. However, they're lower in fat and higher in iron than most other shellfish. When compared to fish like salmon or tuna, clams are lower in calories but also provide less omega-3 fatty acids. Overall, adding cooked clams to your diet can be a great way to diversify your seafood intake and reap some unique nutritional benefits.

Cooking Tips for Clams

Cooking clams can be a bit intimidating, especially if you've never done it before. Here are some tips to help ensure that your clams turn out tender and flavorful every time. First, be sure to rinse your clams thoroughly in cool water to remove any grit or sand. Then, store them in the refrigerator until ready to cook. When cooking, be sure to use a large pot with a tight-fitting lid, and add some liquid like wine or broth to create steam. Cover the pot and cook over medium-high heat until the clams open, which should only take a few minutes.

Risk of Mercury Poisoning

While cooked clams can be a healthy addition to your diet, there is a risk of mercury poisoning associated with consuming fish and seafood. Mercury is a toxic metal that can accumulate in fish and seafood, and can be harmful to our nervous systems with long-term exposure. However, the levels of mercury in most commercially available clams are generally considered to be safe for consumption. To minimize your risk, try to choose smaller, younger clams rather than larger, older ones, which may have higher levels of mercury. And, limit your consumption of other high-mercury seafood like swordfish, king mackerel, and tilefish.

Storage and Shelf Life of Cooked Clams

If you have leftover cooked clams, it's important to store them properly to ensure food safety and reduce the risk of spoilage. First, remove the clams from their shells and store them in an airtight container in the refrigerator for up to 2-3 days. You can also freeze them for longer term storage, although they may lose some texture and flavor when thawed.

Healthy Recipes with Clams

Now that you know more about the benefits of cooked clams, it's time to try some healthy and delicious recipes. Here are a few ideas to get you started: 1. Linguine with Clam Sauce: Cook whole wheat linguine according to package directions. In a separate pan, sauté minced garlic in olive oil, then add canned clams, white wine, and lemon juice. Cook until heated through, then toss with the cooked pasta and sprinkle with grated parmesan cheese.

Popular Clam Dishes

Clams are a popular ingredient in many classic seafood dishes from around the world. Here are a few to try: 1. New England Clam Chowder: This creamy soup features potatoes, onions, and clams cooked in milk or cream. Serve with oyster crackers or crusty bread for dipping.