Understanding if Clams and Mussels Are Keto Friendly

November 2, 2025 •

3 min read

According to nutritionists, fresh seafood is almost universally celebrated on the ketogenic diet for its high protein and low carbohydrate content. This brings into question the viability of shellfish for those managing their macros. So, are clams and mussels keto friendly? With the right preparation, both can be a nutritious and delicious part of a ketogenic eating plan.

Quick Summary

Both clams and mussels are suitable for a ketogenic diet due to their low carbohydrate and high protein content. Key nutrients include vitamin B12 and iron, though carb counts differ slightly. Proper preparation, like steaming or sautéing in keto-friendly fats, is crucial to avoid hidden sugars and starches.

Key Points

Low Carb Profile: Both clams and mussels are naturally low in carbohydrates, making them suitable for the ketogenic diet.
Preparation is Key: To keep them keto, avoid breading, frying, or using sugary sauces; instead, opt for steaming, sautéing, or grilling.
Rich in Nutrients: These shellfish are excellent sources of protein, vitamin B12, iron, and omega-3 fatty acids.
Carb Counts Differ Slightly: Clams are typically slightly lower in carbs than mussels, but both are well within the ketogenic range.
Healthy Fats Are Recommended: Pair clams and mussels with keto-friendly fats like butter or olive oil for a balanced, macro-friendly meal.
Mind Hidden Carbs: Be cautious of canned products and restaurant dishes that may contain hidden sugars or thickeners.

The Nutritional Breakdown: Are Clams and Mussels Keto Friendly?

The answer to whether clams and mussels are keto-friendly is a resounding yes, provided they are prepared correctly. As a category, shellfish are naturally high in protein and rich in essential nutrients, with a carb content low enough to fit into a ketogenic diet. However, there are slight nutritional differences between clams and mussels that can be helpful to know when planning your meals.

Carbs and Macronutrients

Clams are exceptionally low in carbs, with a typical 3-ounce (85g) serving of canned clams containing roughly 2 grams of carbohydrates, making them an easy fit for tight macro targets. A larger 100g serving of steamed clams contains around 5.1g of carbs, but also a whopping 25.5g of protein. Mussels are also very low in carbs but typically have a slightly higher count than clams. A 3-ounce serving of steamed mussels has about 6 grams of carbohydrates, though some analyses show slightly higher figures. Both are packed with lean protein and provide healthy omega-3 fatty acids.

Micronutrients

Beyond their macronutrient profile, both clams and mussels are nutritional powerhouses. They are excellent sources of vitamin B12, which is crucial for nerve function and red blood cell formation. Mussels, in particular, are noted for their high iron content, making them a great option for boosting energy levels. Zinc, selenium, and manganese are also abundant in these bivalves, supporting everything from immune function to metabolism.

Proper Preparation: Avoiding Hidden Carbs

While the shellfish themselves are keto-compliant, how they are cooked is critical. Breaded, fried, or served with sugary sauces are all common culinary preparations that will likely break ketosis. A handful of common-sense rules can keep your shellfish meals on track.

Stick to simple cooking methods: Steaming, grilling, or sautéing are excellent low-carb choices that preserve the flavor and nutrients of the shellfish.
Use keto-friendly fats and liquids: Instead of carb-heavy wine or beer, opt for butter, olive oil, garlic, and herbs. A splash of white wine can be used sparingly in a broth, but for a truly low-carb option, consider extra broth or a squeeze of lemon juice.
Beware of accompaniments: Traditional servings with bread or pasta are out. Serve your clams and mussels over zucchini noodles, riced cauliflower, or just enjoy them on their own with a savory dipping sauce.
Read labels on canned products: While many canned clam products are keto-friendly, always check the ingredients list for added sugars or starches.

Cooking Ideas for Clams and Mussels

Here are some keto-friendly ways to enjoy your shellfish:

Garlic Butter Sauce: Sauté garlic and shallots in butter. Add the cleaned clams or mussels and steam until they open. Stir in fresh parsley and a squeeze of lemon.
Creamy Sauce: For a richer flavor, add heavy cream to the garlic butter sauce after the shellfish have opened.
Thai-Inspired Broth: Create a fragrant broth by sautéing ginger, garlic, and chilies. Blend with coconut milk, curry paste, and lime juice, then simmer the mussels in it.
Keto Clam Chowder: Create a creamy, low-carb chowder by using cauliflower instead of potatoes and heavy cream instead of flour-based thickeners.

Clams vs. Mussels: A Nutritional Comparison Table


Nutrient (per 100g steamed)	Clams	Mussels
Calories	~148 kcal	~146 kcal
Protein	~25.5g	~20.2g
Carbohydrates	~5.1g	~6.3g
Fat	~2.0g	~3.8g
Vitamin B12	Excellent Source	Very Good Source
Iron	Good Source	Excellent Source
Zinc	Good Source	Good Source

Conclusion: A Keto-Friendly Seafood Choice

In conclusion, both clams and mussels are excellent choices for anyone following a ketogenic diet. They are naturally low in carbohydrates and packed with high-quality protein and essential micronutrients like vitamin B12 and iron. The key to keeping them keto-friendly lies in focusing on simple, whole-food preparations and avoiding high-carb additives like breading, starchy sides, or sugary sauces. By steaming, sautéing, or grilling them with healthy fats and fresh herbs, you can create a satisfying, macro-friendly meal that is both delicious and highly nutritious. Always remember to check for added carbs when purchasing pre-prepared or canned varieties. With a little careful planning, clams and mussels can be a regular and rewarding feature of your low-carb lifestyle.

For more information on the ketogenic diet and seafood, visit the Ketogenic.com website.

Frequently Asked Questions

The net carb count for clams is very low. A typical 3-ounce serving of canned chopped clams contains approximately 2 grams of carbohydrates, which fits easily into a ketogenic diet.

Yes, mussels generally have a slightly higher carb count than clams. A 3-ounce serving of steamed mussels contains about 6 grams of carbohydrates, compared to the lower count in clams.

Yes, many brands of canned chopped clams are keto-friendly. However, it is essential to check the label for added sugars, starches, or thickeners to ensure the product remains low-carb.

The best methods are steaming, grilling, or sautéing. Use healthy fats like butter or olive oil and flavor with garlic, herbs, and lemon instead of breading or sugary sauces.

Yes, both clams and mussels contain healthy fats, including heart-healthy omega-3 fatty acids, which are beneficial for a ketogenic diet.

Yes, they are excellent sources of lean protein. A 100g serving of clams can provide over 25 grams of protein, making them a very filling and muscle-supporting option.

You should avoid any preparation that adds significant carbohydrates. This includes breading, frying with grain-based flour, sugary sauces, or serving with high-carb sides like pasta or crusty bread.