How much cholesterol is in a clam? Separating Fact from Fiction

November 3, 2025 •

4 min read

While shrimp and other shellfish have a reputation for being high in cholesterol, clams actually contain a relatively moderate amount. For many years, dietary cholesterol was wrongly demonized, but modern nutritional science has shifted focus toward saturated and trans fats as the primary culprits for raising blood cholesterol levels.

Quick Summary

Clams contain a moderate amount of cholesterol, but are low in saturated fat, making them a heart-healthy choice when prepared correctly. They also provide essential nutrients like Vitamin B12, iron, and omega-3 fatty acids, which benefit overall health.

Key Points

Moderate Cholesterol: Clams contain a moderate amount of dietary cholesterol (around 26-67 mg per 3-ounce serving), but this has a minimal impact on blood cholesterol for most people.
Low in Saturated Fat: Clams are naturally very low in saturated fat, which is more significant for raising blood cholesterol than dietary cholesterol.
Nutrient-Dense: They are a powerhouse of nutrients, including Vitamin B12, iron, and selenium.
Heart-Healthy Omega-3s: Clams provide beneficial omega-3 fatty acids that support heart health and reduce inflammation.
Preparation Matters: How you cook clams is more important for heart health than their inherent cholesterol content. Choose steaming, grilling, or broiling over frying.
Distinguish Dietary vs. Blood Cholesterol: The cholesterol in food does not directly correlate with blood cholesterol levels; saturated and trans fats are the main drivers.

Demystifying Clam Cholesterol

For decades, people were advised to limit their intake of dietary cholesterol to prevent heart disease. This led to many nutritious foods, including clams, being viewed with suspicion. However, research has shown that dietary cholesterol has a much smaller impact on blood cholesterol levels for most people compared to saturated and trans fats. This is especially true for lean sources of protein like shellfish, where the saturated fat content is very low.

When we look at the numbers, the cholesterol content in clams is quite manageable. A 3-ounce (85 gram) serving of cooked clams contains around 26 to 57 mg of cholesterol, depending on the specific source and preparation. For context, the American Heart Association's previous recommendation was to limit dietary cholesterol intake to under 300 mg per day, a guideline that has since been relaxed for most individuals.

The Importance of Saturated Fat over Dietary Cholesterol

Dietary cholesterol and blood cholesterol are not the same thing. Your body, primarily your liver, produces cholesterol, which is essential for building cells and hormones. The cholesterol you consume from food, called dietary cholesterol, has a less significant effect on your blood cholesterol than the amount of saturated and trans fats in your diet. Clams shine in this regard, as they are naturally low in saturated fat.

Saturated Fat: Found in high-fat meats, full-fat dairy products, and certain oils, saturated fat can raise LDL (low-density lipoprotein), or "bad" cholesterol, more effectively than dietary cholesterol.
Trans Fat: Often found in processed and fried foods, trans fats are the most harmful to heart health because they not only raise LDL cholesterol but also lower HDL (high-density lipoprotein), or "good" cholesterol.
Clams: With a very low saturated fat content, clams offer a way to get lean protein without the cholesterol-raising fats found in other animal products.

A Nutritional Powerhouse Beyond Cholesterol

Focusing solely on cholesterol in clams misses the broader nutritional benefits they offer. Clams are a rich source of vitamins and minerals that are crucial for overall health. Their nutrient profile makes them a beneficial addition to a balanced diet.

Here are some of the key nutritional benefits:

Excellent Source of Vitamin B12: A single serving of clams can provide an extraordinary amount of Vitamin B12, which is vital for nerve function, red blood cell production, and overall energy.
Rich in Iron: Clams contain a significant amount of heme iron, which is absorbed more efficiently by the body than the non-heme iron found in plant-based sources.
Heart-Healthy Omega-3 Fatty Acids: While the quantity is smaller than in fatty fish, clams still contribute to your omega-3 intake, which is beneficial for heart health and reducing inflammation.
Mineral Content: Clams are a good source of other minerals like zinc, selenium, and copper, which support immune function and have antioxidant properties.
High-Quality Protein: As a lean protein source, clams are an excellent way to get the protein needed for muscle growth and repair without excessive calories or fat.

Comparison of Cholesterol in Shellfish (per 3.5 oz / 100g serving)


Shellfish	Cholesterol (mg)	Saturated Fat (g)	Protein (g)	Omega-3s (mg)	Source
Clams	29 - 67	~0.2 - 0.3	12 - 26	~140 - 798
Scallops	23 - 41	~0.1	~14	~311
Oysters	27 - 100	~0.5 - 5	7 - 17	~226
Shrimp	57 - 161	0	~24	~300
Lobster	76 - 146	0.2	~19	~100

Note: Nutritional values can vary depending on the species, preparation method, and specific nutritional database.

Cooking Methods for a Heart-Healthy Diet

While the cholesterol in a clam itself is not a major concern, the preparation method can significantly impact the final dish's nutritional value. Frying or serving clams with high-fat ingredients can negate their natural health benefits. To keep your clam dishes heart-healthy, consider these cooking methods:

Steaming: Steaming clams with garlic, herbs, and a splash of white wine is a simple yet flavorful preparation that adds no extra fat.
Grilling: Grilling clams can bring out their natural flavor without the need for added oils.
Broiling: Broiling is another dry-heat method that produces delicious, low-fat results.
In Soups and Stews: Adding clams to a broth-based soup or stew can infuse your meal with flavor and nutrients without excess fat.

Conclusion

To answer the question, "How much cholesterol is in a clam?", it contains a moderate amount, but this fact is not the whole story. Clams are a highly nutritious, low-fat, and low-calorie food packed with essential vitamins, minerals, and omega-3 fatty acids. Modern dietary advice focuses less on dietary cholesterol and more on managing saturated and trans fats. By choosing lean cooking methods and enjoying clams in moderation, you can reap their substantial health benefits as part of a balanced, heart-healthy diet. For individuals with specific health conditions like familial hypercholesterolemia, it is always best to consult a healthcare provider or dietitian for personalized guidance.

Frequently Asked Questions

Clams contain a moderate amount of cholesterol, not a high amount, especially when compared to other types of shellfish like shrimp or lobster. A typical 3-ounce serving has between 26 and 57 mg of cholesterol.

For most people, the cholesterol in clams is not a cause for concern. The impact of dietary cholesterol on blood cholesterol levels is much less significant than saturated and trans fats. Since clams are very low in these harmful fats, they are generally considered a heart-healthy food.

Clams offer numerous health benefits, including being an excellent source of lean protein, Vitamin B12, and iron. They also contain omega-3 fatty acids, zinc, and selenium, which support heart and immune health.

To prepare clams in a heart-healthy way, opt for cooking methods like steaming, grilling, or broiling. Avoid frying or serving them with high-fat additions like butter or cream-based sauces.

Clams are on the lower end of the cholesterol spectrum among shellfish. For example, a 3.5-ounce serving of clams has less cholesterol than a similar serving of shrimp, lobster, or squid.

Most people with high cholesterol do not need to completely avoid clams, as the focus is primarily on reducing saturated and trans fats. However, those with specific conditions like familial hypercholesterolemia should consult a doctor or dietitian for personalized advice.

The key takeaway is that clams are a nutritious, low-fat seafood option. While they contain dietary cholesterol, the low saturated fat content means they can be part of a heart-healthy diet when prepared properly.