1 serving (100 grams) contains 74 calories, 7.1 grams of protein, 3.2 grams of fat, and 3.5 grams of carbohydrates.
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Nutrition Information
Calories |
176.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.6 g | 9% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35.7 mg | 11% | |
| Sodium | 1071.4 mg | 46% | |
| Total Carbohydrates | 8.3 g | 3% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 2.9 g | ||
| protein | 16.9 g | 33% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 357.1 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Clam sauce
Clam sauce is a savory and aromatic condiment typically used in pasta dishes, especially in Italian cuisine. It is made from fresh clams, garlic, olive oil, and white wine, sometimes with the addition of cream or tomato for variation. Originating along Italy's coastal regions, clam sauce is known for its rich umami flavor. Nutritionally, clams are a low-calorie food rich in protein, omega-3 fatty acids, iron, and vitamin B12. A 3-ounce serving of clams contains approximately 22 grams of protein and meets over 100% of the recommended daily intake of vitamin B12, crucial for red blood cell production and neurological health. The sauce's olive oil base also provides healthy monounsaturated fats, promoting heart health when consumed in moderation.
Health Benefits
- Rich source of vitamin B12, essential for energy production and maintaining healthy nerve function.
- High in iron, supporting oxygen transport in blood and preventing anemia.
- Contains omega-3 fatty acids, which promote heart and brain health.
- Provides selenium, a mineral that supports immune function and acts as an antioxidant.
- Low in calories but high in protein, aiding in muscle maintenance and weight management.
Dietary Considerations
Selection and Storage
Store fresh clams in the refrigerator in a breathable bag for up to 2 days before use. Cooked clam sauce should be refrigerated in an airtight container and consumed within 3-4 days.
Common Questions About Clam sauce Nutrition
Is clam sauce high in protein?
Clam sauce is relatively high in protein due to the clams, which typically contain about 22 grams of protein per 100 grams when fresh. A typical serving of clam sauce can provide around 10-15 grams of protein, depending on the recipe and portion size, making it a moderate source of this essential nutrient.
Can I eat clam sauce on a keto diet?
Yes, clam sauce can be keto-friendly as clams are low in carbohydrates. Traditional clam sauce recipes usually contain garlic, olive oil, and optional cream, which are also low-carb. To ensure it fits your keto macros, avoid recipes with added sugar or flour-based thickeners.
What are the health benefits or concerns of eating clam sauce?
Clam sauce is a good source of lean protein and is rich in essential nutrients like iron, vitamin B12, and omega-3 fatty acids, which benefit brain and heart health. However, canned clams or commercially prepared clam sauce may be high in sodium, which could be a concern for individuals managing high blood pressure.
What is the recommended serving size for clam sauce?
A typical serving of clam sauce is about 1/2 to 3/4 cup, which is roughly 120-180 calories depending on the recipe. Pair it with a portion of pasta, zoodles, or a low-carb alternative, keeping total portion sizes balanced based on your dietary goals.
How does clam sauce compare to marinara or alfredo sauce?
Clam sauce is lower in calories and fats than Alfredo sauce due to its lighter base, especially if olive oil is used instead of cream. Compared to marinara, clam sauce provides more protein and essential minerals from the clams but may be higher in sodium. Flavor-wise, clam sauce offers a savory, briny profile versus the tomato tang of marinara.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
