1 serving (85 grams) contains 76 calories, 14.0 grams of protein, 1.4 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.9 g | 5% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 138.9 mg | 46% | |
| Sodium | 219.4 mg | 9% | |
| Total Carbohydrates | 5.6 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 38.9 g | 77% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 9.7 mg | 53% | |
| Potassium | 1061.1 mg | 22% | |
* 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 Snails
Snails, a delicacy in many cuisines, particularly French (escargot), are a highly nutritious food with a dense nutrient profile. These mollusks have been consumed globally, often in Mediterranean, African, and Asian diets, prized for their lean protein content. A 100-gram serving of cooked snails offers approximately 89 calories, 16 grams of protein, 2.4 grams of carbohydrates, and less than 2 grams of fat, making them a low-calorie, high-protein option. Additionally, snails are a good source of minerals like calcium (12 mg) and iron (4.1 mg), along with essential omega-3 fatty acids. While low in fiber and vitamins C and D, they are valued for contributing to a balanced and nutrient-rich diet when paired with vegetables and healthy fats. Traditional preparation methods involve cleaning, boiling, and seasoning snails with garlic, butter, or herbs, depending on regional flavors.
Health Benefits
- Supports muscle maintenance and repair with 16.47 g of protein per 100 g, making them an excellent lean protein source.
- Improves iron levels (4.12 mg per 100 g), contributing to enhanced red blood cell production and preventing anemia.
- Provides omega-3 fatty acids, which support heart health by reducing inflammation and risk of cardiovascular diseases.
- Contains calcium (11.76 mg per 100 g), important for bone strength and muscle function.
- Rich in essential trace minerals like magnesium and selenium (not quantified here), which aid metabolism and antioxidant defenses.
Dietary Considerations
Selection and Storage
Fresh snails should be stored in a ventilated container in the refrigerator and cooked within 24 hours. Cooked snails can be refrigerated for up to 3 days or frozen for longer storage.
Common Questions About Snails Nutrition
Are snails high in protein and low in calories?
Yes, snails are high in protein and relatively low in calories. A 100-gram serving of cooked snails contains about 16.47 grams of protein and only 89.41 calories, making them a nutrient-dense food suitable for muscle repair and weight maintenance.
Can I eat snails on a keto or low-carb diet?
Yes, snails are suitable for both a keto and low-carb diet due to their very low carbohydrate content. They contain just 2.35 grams of carbs per 100 grams, along with a good balance of protein and fat, aligning well with keto macros.
What are the health benefits or concerns of eating snails?
Snails offer several health benefits, including being a good source of lean protein, essential amino acids, and key nutrients like iron and magnesium. However, they are relatively high in sodium (92.94 mg per 100 grams) and may not be suitable for those on a low-sodium diet. Additionally, proper cooking is crucial to avoid any risk of foodborne illness from parasites.
What is the recommended portion size for snails?
A standard portion of snails is about 85-100 grams, which provides a good balance of protein and other nutrients. This serving size is appropriate for a light meal or as part of a larger dish, depending on your dietary needs and overall calorie goals.
How do snails compare to other lean protein sources like chicken or fish?
Snails are comparable to chicken and fish as a lean protein source but are slightly lower in calories and fat. For example, 100 grams of snails provide 16.47 grams of protein and 1.65 grams of fat, while chicken breast or fish may offer slightly higher protein content but also more fat. Additionally, snails are unique for their nutrient profile, offering essential minerals like magnesium and iron.
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.
