Health Impact and Nutrition Comparison of Clams vs. Oysters

Today we’ll cover what both oysters and clams offer from a health and nutrition standpoint, as well as how they compare to one another.


First, we will take a look at oysters, which have a very robust health profile because they are loaded with essential minerals and proteins. They also have next to no fat, they’re low in calories and are high in zinc, iron and protein. Plus, they have very little carbs yet are extremely flavorful and filling.

Check out the nutritional value of oysters:

  • Calories: 79
  • Protein: 9 g
  • Carbs: 4 g
  • Fat: 3 g
  • Zinc: 555% of Daily Value (DV)
  • Vitamin B12: 538% of DV
  • Copper: 493% of DV
  • Selenium: 56% of DV
  • Iron: 40% of DV
  • Manganese: 20% of the DV
  • Phosphorus: 12% of the DV
  • Vitamin E: 9% of the DV
  • Riboflavin: 9% of the DV
  • Calcium: 7% of the DV

As one of the most nutritious foods in the world, oysters offer a wide range of nutrients, including:

  • Vitamin B12: This vitamin is important in maintaining your nervous system as a whole, as well as your metabolism and blood cell formation. Many people have a vitamin B12 deficiency, so eating oysters could help with this.
  • Zinc: This mineral is important in maintaining good immune health, cell growth and metabolism. Just a 3.5-ounce serving of oysters gives you more than 500% of the DV.
  • Selenium: This mineral is essential for maintaining proper thyroid functioning and metabolism, and oysters have plenty of it.
  • Iron: Oysters have 40 percent DV of iron. The body needs iron in order to make myoglobin and hemoglobin, which are proteins responsible for carrying oxygen throughout the body. Many people are anemic, which means they get insufficient levels of iron from regular dietary sources.
  • Protein: Oysters are high in protein, with just a 3.5-ounce serving containing nine grams of this nutrient. Oysters are also a complete protein source, which means they comprise all nine essential amino acids your body needs to function.


Like oysters, clams also have a robust health profile, as they are loaded with B12, iron, vitamin C, potassium, and magnesium (great for muscle function, nerve function, and metabolism). Clams contain no sugar, saturated fats, or carbs yet they have plenty of protein to keep you running. 

Check out the nutrition facts about clams:

  • Serving size: 3 ounces
  • Calories: 126
  • Protein: 22 grams
  • Fat: 2 grams
  • Saturated: 0 grams
  • Polyunsaturated: 1 grams
  • Monounsaturated: 0 grams
  • Carbohydrate: 0 grams
  • Fiber: 0 grams
  • Sugar: 0 grams

As one of the most nutritious foods in the world, clams offer a wide range of nutrients, including:

  • Vitamin B12: They offer one of the best dietary sources of vitamin B12, giving you 824% of the recommended daily intake (RDI) per 100 grams. Clams give you even more B12 than beef. This vitamin is essential in producing red blood cells, forming and maintaining DNA, and aiding in protein synthesis.
  • DHA and EPA Omega-3: You may already know that oily fish such as salmon, mackerel, and sardines are top sources of omega-3. But shellfish contain this essential fatty acid too. A 6-oz serving of clams gives you 337 mg of omega-3, about 2/3 of which is EPA and DHA — two of the most bioavailable omega-3 forms. The human body can use these forms much more efficiently than they can from nuts and seeds. A high intake of omega-3 fatty acids can help to lower inflammation levels.
  • Iron: Iron is the second-most concentrated micronutrient in clams, second only to vitamin B12. In a six-ounce serving, you get 23.8 mg of iron, or 132 percent of the RDI. Iron assists in many metabolic processes, playing an essential role in oxygen transport, and it also helps to prevent anemia – an increasing global problem. In the United States, more than three million people suffer from anemia, the most common blood disorder.
  • Protein: An excellent lean source of protein, clams provide 12.8 grams of protein per 100 grams. While not as much when compared with meat, consider the fact that 100 grams of clams will only cost you 74 calories. This means clams provide exceptional protein density.

In the end, both clams and oysters are equally as healthy for you. Why not pick some up today and impress your family with your nutritional knowledge?

Place an Order For Fresh Sewansecott Clams or Oysters Today

Try some tasty farm-raised clams originating from the ocean-filtered Atlantic waters of Hog Island Bay, VA. They’re not only tender and fresh, but nutritious as well. Order from H.M. Terry Co. today when you call us at 757-442-7006.