Are clams healthier than scallops? A full nutritional breakdown

November 3, 2025 •

4 min read

According to the National Institutes of Health, clams are one of the most potent food sources of vitamin B12, providing over 700% of the daily value in a 3-ounce serving. But how does this compare when asking, "are clams healthier than scallops?" The answer is a nuanced one, depending on your dietary priorities.

Quick Summary

This nutritional guide compares clams and scallops, detailing their differences in macronutrients, vitamins, and minerals. It reveals that clams are generally more nutrient-dense but higher in fat and calories, while scallops offer a leaner profile. The healthier option ultimately depends on personal health objectives.

Key Points

Nutrient-dense clams: Clams are richer in most nutrients, including exceptional amounts of Vitamin B12 and iron, but also slightly higher in calories and fat.
Leaner scallops: Scallops are lower in total fat and calories, making them a leaner protein choice for weight management.
Heart health: Both shellfish provide heart-healthy omega-3 fatty acids, though clams typically contain more overall.
Essential minerals: Clams offer more iron and zinc, while scallops are a better source of magnesium and phosphorus.
Low mercury risk: Both clams and scallops are generally considered low in mercury, especially compared to larger fish, making them a safer seafood choice.
Sleep benefits: Scallops contain high levels of glycine and taurine, which may aid in better sleep and relieve fatigue.
High-quality protein: Both clams and scallops are packed with high-quality, lean protein, excellent for muscle repair and satiety.

The Nutritional Showdown: Clams vs. Scallops

Clams and scallops are both nutritious, low-calorie seafood options that are packed with high-quality protein and a variety of vitamins and minerals. They belong to the mollusk family, but their distinct habitats and physiology lead to interesting differences in their nutritional profiles. Understanding these variations can help you make an informed choice that aligns with your health and fitness goals.

Macronutrient Comparison: Protein, Fat, and Calories

When looking at the big picture of your diet, the macronutrient content of your food is a major consideration. Both clams and scallops are excellent sources of protein, but their other components differ.

Protein: Clams tend to have a slight edge in protein content. A 3-ounce serving of cooked clams provides around 22 grams of protein, while the same serving size of steamed scallops offers about 17 grams. Both provide a high-quality protein that includes all essential amino acids.
Fat and Omega-3s: Clams contain slightly more total fat than scallops. More importantly, they are higher in heart-healthy polyunsaturated fats, including beneficial omega-3 fatty acids like DHA and EPA. While scallops also contain these healthy fats, the quantity is less compared to clams.
Calories: Due to their higher fat content, clams are more calorically dense than scallops. A 100-gram serving of clam provides roughly 148 calories, whereas the same portion of scallops contains about 111 calories.

Micronutrient Powerhouses: Vitamins and Minerals

This is where clams pull significantly ahead in the health competition. The sheer quantity of certain vitamins and minerals found in clams is remarkable.

Vitamin B12: Clams are an unparalleled source of vitamin B12, essential for nerve function and red blood cell production. A single 3-ounce serving can provide several thousand percent of the daily value. Scallops also offer a good dose of B12 but nowhere near the concentration found in clams.
Iron: Anemia is a common iron deficiency disorder, and clams are an exceptional natural combatant. They contain significantly more iron than beef, making them a powerful tool for boosting iron stores. Scallops, while containing iron, have a much lower concentration.
Zinc: Important for immune function and wound healing, zinc is another mineral more abundant in clams than scallops.
Magnesium and Phosphorus: While clams dominate in many areas, scallops are a superior source of magnesium and phosphorus, minerals crucial for nerve, muscle, and bone health.

Health Implications and Considerations

Both clams and scallops offer substantial health benefits, but for different reasons. Your ideal choice depends on your specific nutritional needs and health objectives.

Heart and Brain Health: Both seafood types contribute to heart and brain health primarily through their omega-3 fatty acid content. The anti-inflammatory effects of omega-3s can lower the risk of heart disease. Since clams have more omega-3s, they may offer a slight advantage here, but both are beneficial.
Weight Management: For those watching their weight, the lower fat and calorie count of scallops makes them a perfect lean protein source. Their high protein content helps promote satiety, which can assist in weight loss efforts.
Energy and Immunity: The exceptionally high levels of iron and vitamin B12 in clams make them a fantastic choice for boosting energy and supporting overall immune function.
Sleep Quality: Scallops contain glycine, an amino acid known for its potential to promote better, deeper sleep.

Healthy Preparation Tips

Maximizing the health benefits of your seafood starts with how you cook it. Overly rich sauces and deep frying can negate the natural goodness of both clams and scallops. For the healthiest meal, consider the following preparation methods:

Steaming: A simple and healthy option for clams and mussels. Cook them with white wine, garlic, and fresh herbs to create a delicious broth for dipping crusty bread.
Searing: For scallops, a quick sear in a hot pan with a little olive oil allows their delicate, sweet flavor to shine without excessive fat.
Grilling: Threading scallops onto skewers for grilling is another healthy preparation that adds a smoky flavor without heavy fats.
Pasta and Soups: Both shellfish can be added to pasta dishes or soups to boost protein and nutrient content. Opt for a tomato-based broth instead of a cream-based one, particularly with clams, to keep it light and healthy.

Making the Right Choice for Your Diet

The question "Are clams healthier than scallops?" doesn't have a single answer, but rather a contextual one. If your primary goal is to boost your intake of iron and vitamin B12, or to get more omega-3s, clams are the clear winner. However, if you are focused on consuming the leanest possible protein source with minimal fat and calories, scallops are the better choice. For a balanced approach, incorporating both into your diet offers a wide range of essential nutrients.

Comparison Table: Clams vs. Scallops (per 100g cooked)


Nutrient	Clams (approx.)	Scallops (approx.)	Winner(s)
Calories	148 kcal	111 kcal	Scallops
Protein	25.5 g	20.5 g	Clams
Fat	1.95 g	1.3 g	Scallops
Omega-3s	~140 mg	~205 mg	Scallops
Vitamin B12	>4,000% DV	>100% DV	Clams
Iron	2.8 mg	0.38 mg	Clams
Magnesium	Lower	Higher	Scallops
Zinc	Higher	Lower	Clams
Sodium	Higher	Lower	Scallops

Conclusion

Ultimately, both clams and scallops are healthy and delicious additions to any diet, rich in high-quality protein and essential nutrients. Clams deliver a more concentrated dose of micronutrients like iron and vitamin B12, while scallops provide a leaner, lower-calorie option. Your choice should be guided by your specific dietary needs. Integrating a variety of seafood, including both clams and scallops, is a great strategy to ensure a balanced intake of all the nutrients they offer. For more information on sustainable and healthy seafood choices, visit the Monterey Bay Aquarium's Seafood Watch website.

Frequently Asked Questions

Clams generally have slightly more protein per serving. A 3-ounce serving of cooked clams provides around 22 grams of protein, compared to about 17 grams in a comparable serving of scallops.

The healthiness of clam chowder depends heavily on the recipe. While clams themselves are nutritious, many restaurant versions are loaded with cream, butter, and sodium. Making a homemade version with a light broth base is a healthier alternative.

Yes, scallops are an excellent source of beneficial amino acids. They contain high levels of glycine and taurine, which are known to aid in muscle recovery, relieve fatigue, and potentially improve sleep quality.

Clams are significantly higher in iron and would be the better choice for someone with an iron deficiency. A 3-ounce serving can contain more iron than a serving of beef or other shellfish.

Yes, scallops are naturally low in both total fat and saturated fat. This makes them a very lean source of protein and a great option for weight management.

For optimal health benefits, cook clams and scallops by steaming, grilling, or searing with minimal added fats like butter. Use healthy oils like olive oil and add flavor with herbs, garlic, and white wine.

Yes, contrary to a common misconception, eating shellfish like clams and scallops does not significantly raise blood cholesterol levels. A low-saturated fat diet is more important for maintaining healthy cholesterol.