How many calories are in grilled clams? Your comprehensive guide

November 2, 2025 •

4 min read

According to nutrition data, a standard 3-ounce (85g) serving of grilled clams can contain approximately 117-126 calories, though this can vary significantly based on added ingredients. Understanding how many calories are in grilled clams is essential for fitting this tasty, protein-rich seafood into a health-conscious diet. The answer isn't as simple as a single number and depends heavily on how the dish is prepared.

Quick Summary

This guide details the calorie count of grilled clams, exploring how cooking methods and added ingredients like butter or oil can drastically change the nutritional value. It includes serving size variations, a comparison with other seafood, and tips for preparing a healthier version.

Key Points

Base Calories Are Low: A plain serving of grilled clams (approx. 85g) contains around 100-120 calories, making it a low-calorie seafood option.
Added Fats Impact Calories: The use of ingredients like butter, oil, and cheese in preparation can significantly increase the total calorie count, sometimes doubling or tripling it.
Serving Size Matters: The calorie count depends on the number of clams consumed; a single medium clam has about 17 calories, while a cup can contain over 200.
High in Nutrients: Clams are rich in essential vitamins and minerals, including B12, iron, zinc, and omega-3 fatty acids, offering significant health benefits.
Choose Low-Calorie Methods: For a lighter meal, opt for grilling clams with simple seasonings like lemon juice, herbs, and a minimal amount of olive oil instead of heavy butter sauces.
Comparison with Other Seafood: When prepared simply, grilled clams are generally lower in calories than many other seafood dishes that use high-fat cooking methods or rich sauces.

Understanding the Caloric Content of Grilled Clams

Grilled clams are a popular and flavorful seafood dish, but their calorie count is not uniform. The final number depends on the size of the clams, the cooking method, and the accompanying sauces or fats. Raw clams are naturally low in calories and high in nutrients, but the addition of ingredients during the grilling process significantly impacts the nutritional profile.

Factors Influencing Calorie Count

Added Fats: The most significant factor is the addition of fats. Grilling clams in foil or directly on the grate with little to no oil will result in a much lower calorie count. In contrast, recipes that call for generous amounts of butter, oil, or cheese will dramatically increase the caloric value. For example, a recipe using a rich garlic-butter sauce will contain far more calories than simply grilling with a squeeze of lemon.
Serving Size: The number of clams in a serving directly affects the total calorie count. For instance, a medium clam might contain around 17 calories, while a larger one could be up to 26. Most nutrition information is based on an average serving, such as 100 grams of the meat, which can be equivalent to a dozen smaller clams.
Accompaniments: What you serve with your clams can also add hidden calories. Breads for soaking up juices, creamy dipping sauces, or high-fat side dishes can quickly increase the total calories of your meal. Serving with a simple broth and lemon minimizes this risk.

Comparison of Preparation Methods

To illustrate the impact of different preparation styles, consider this comparison. This table highlights how added fats can dramatically change the calorie content of your grilled clams.


Preparation Method	Calories (approx. per serving)	Key Ingredients	Notes
Plain Grilled Clams	100-120 kcal	Clams, minimal olive oil, lemon juice	Focuses on the natural flavor of the clams. Very low-calorie.
Grilled Clams with Garlic Butter Sauce	200-240 kcal	Clams, butter, garlic, parsley	A richer, more flavorful option but with a higher fat content. Calories can vary greatly based on butter quantity.
Grilled Clams in Foil with White Wine & Herbs	150-180 kcal	Clams, white wine, herbs, a little olive oil	The wine adds flavor without significantly boosting calories, a good middle ground.
Stuffed Grilled Clams	250-300+ kcal	Clams, breadcrumbs, cheese, butter, bacon	A much heavier, appetizer-style dish with a significantly higher calorie and fat load.

The Health Benefits of Grilling Clams

Regardless of the specific calorie count, clams offer a wealth of nutritional benefits that make them a healthy addition to any diet. They are a lean protein source and contain numerous essential vitamins and minerals.

Nutrients in Clams

Excellent Source of Vitamin B12: Clams are one of the richest sources of vitamin B12, which is vital for nerve function and red blood cell formation.
High in Iron: A single serving can provide a significant portion of the daily recommended iron intake, helping to prevent anemia.
Omega-3 Fatty Acids: Clams contain heart-healthy omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease.
Rich in Minerals: They provide other important minerals like selenium, zinc, and manganese, all of which play a role in supporting the immune system and overall health.

How to Prepare Low-Calorie Grilled Clams

To enjoy grilled clams with minimal guilt, focus on preparation methods that avoid high-fat additives. The key is to let the natural briny, sweet flavor of the clams shine through.

Step-by-Step for a Lighter Version

Select Fresh Clams: Start with fresh, clean clams. Discard any that are open or broken before cooking.
Preheat Grill: Heat your grill to a medium-high temperature.
Simple Seasoning: Toss the clams with a very light drizzle of extra virgin olive oil, a splash of lemon juice, and some chopped fresh parsley. You can also add some red pepper flakes for a hint of heat.
Grill Directly: Place the clams directly on the grill grates or in a grill basket. Close the lid to allow the steam to cook them quickly.
Cook Until Opened: Cook for 5-7 minutes, or until the shells have popped open. Discard any clams that do not open, as they were likely dead before cooking.
Serve Immediately: Transfer the cooked clams to a bowl and serve immediately with a fresh squeeze of lemon juice. This simple approach keeps the calorie count low while maximizing flavor.

Conclusion

When it comes to answering how many calories are in grilled clams, the definitive number is less important than understanding the factors that influence it. The good news is that clams themselves are a fantastic low-calorie, high-protein food. By opting for a simple grilling method with minimal added fats, you can enjoy all the flavor and nutritional benefits without piling on unnecessary calories. Whether served as a light appetizer or a main course, grilled clams are a smart and delicious choice for a healthy diet.

Frequently Asked Questions

Yes, grilled clams are an excellent and healthy meal choice, especially when prepared without excessive added fats. They are high in lean protein, vitamin B12, and iron, and low in calories.

The calorie count for a dozen grilled clams depends on their size and any added ingredients. A dozen medium clams could range from about 200 calories if cooked simply to over 300 calories if prepared with a butter and garlic sauce.

Grilling cooks the clams but does not significantly degrade their nutritional value. Many of the key nutrients, like protein, iron, and vitamin B12, remain intact. Some water-soluble vitamins might be minimally affected, but the overall nutritional profile is well-preserved.

Grilling clams in foil is an excellent way to maintain a lower calorie count. It helps trap the clam's natural juices and flavor, allowing you to use fewer added fats like butter or oil.

For a similar serving size and without added fats, grilled and steamed clams have comparable calorie counts. However, steamed clams are often served with a broth, while grilled clams are more susceptible to high-calorie add-ons like butter, which is where the main difference arises.

Yes, grilled clams are a great food for a weight-loss diet due to their high protein and low calorie content. The high protein helps promote a feeling of fullness, and the low-fat nature of the clams themselves makes them an ideal choice.

Instead of butter, you can use a spritz of lemon juice, a light drizzle of extra virgin olive oil, white wine, or a mix of fresh herbs like parsley and cilantro. These alternatives add flavor without significantly increasing the calorie count.