Clams, cooked
Checked by us One serving: 100 g · 148 kcal
Protein, plus vitamin B12 and selenium. Rich in 5 more nutrients: see Good for.
Limit it to once a week or less: cadmium. Worth knowing: norovirus and vibrio. A lot per serving: sodium.
Worth knowing for some people: raw seafood in pregnancy.
Good for
How we counted this
What one serving (100 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
25.6 g in one serving: 46% of the 56 g a day men need, 56% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
98.9 µg in one serving: 4121% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A lot
Selenium
Your thyroid uses it to make its hormones.
Eaten every day, one serving would be 16% of Health Canada’s upper level for adults (400 µg a day): a ceiling for daily intake, not one meal. See Watch out.
Learn more
64 µg in one serving: 116% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
284 mg in one serving: 114% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
8.12 mg in one serving: 51% of the 16 mg a day men need, 58% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.43 mg in one serving: 33% of the 1.3 mg a day men need, 39% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A lot
Zinc
Your immune system and healing wounds depend on it.
Learn more
2.73 mg in one serving: 25% of the 11 mg a day men need, 34% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A lot
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
22.1 mg in one serving: 25% of the 90 mg a day men need, 29% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
13 more nutrients below “a lot”
- Some
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
107 mg in one serving: 19% of the 550 mg a day men need, 25% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Some
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
171 µg in one serving: 19% of the 900 µg a day men need, 24% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
628 mg in one serving: 18% of the 3,400 mg a day men need, 24% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Some
Iron
Carries oxygen in your blood.
Learn more
2.81 mg in one serving: 35% of the 8 mg a day men need, 16% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Some
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.15 mg in one serving: 13% of the 1.2 mg a day men need, 14% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
92 mg in one serving: 9% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.11 mg in one serving: 8% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
29 µg in one serving: 7% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
18 mg in one serving: 5% of the 400 mg a day men need, 6% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0.14 µg in one serving: 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
8 mg in one serving: 1% of the 1,600 mg a day men need, 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.3 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Missing from our databases for this food, so left out, not counted as zero: vitamin E.
How to handle it
Flagged for raw or lightly cooked clams: norovirus is a risk that depends on the form, and there is no dose figure. In 2016–17, 331 cases in Canada were linked to British Columbia oysters (no clam-specific outbreak was searched), and PHAC's shellfish heat-treatment advice is 90 °C for at least 90 seconds.
Flagged for raw or lightly cooked clams: Vibrio parahaemolyticus is a risk of raw or undercooked bivalves, not of thoroughly cooked clams, and there is no dose figure. In Canada in 2015, 82 cases were linked to raw shellfish, mainly oysters; no clam-specific record was found.
Watch out
How we counted this
Cadmium
Limit itBuilds up in the kidneys over years.
Learn more
120 g a week takes an average adult to the limit
You’d need about 1.2 servings a week of this food alone to use up what an average adult’s intake leaves under the limit.
One serving carries 42.6 µg
How we got this
A serving a day adds 241% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 241% of the limit.
An average adult already takes in about 71% of the limit. One serving a day uses up the room left in about 1.2 days of the week.
Counted from zero, with no allowance for what adults already take in from other food, 410 g a week would reach the limit.
The dataset’s rating: Limit it: weekly or less
Weekly or less: EFSA's 2009 tolerable weekly intake for cadmium is 2.5 µg/kg body weight/week, 175 µg/week for 70 kg. For the clams people steam (21 CFIA samples, excluding the industrial surf clam), cooked meat averages 0.4264 µg/g on the upper bound, so about 410 g cooked a week eaten alone would reach it (669 g on the lower bound). One 100 g cooked serving carries 42.6 µg, 191–284% of an average adult's daily intake (EFSA 2012: 15.0–22.3 µg/day, shown, not subtracted); eaten daily it would be 1.7 times the weekly limit. The cooked figure is the raw mean times 1.73 for water loss, assuming nothing is lost in cooking.
CFIA, Mercury and Metals in Fish Products, 2000-2021 (inspection results; compilation of raw data) · grade B
Dioxins and dioxin-like PCBs
Worth knowingAn average adult is already at or past the limit from other food.
Learn more
Flagged for dioxins and PCBs: EFSA's 2026 tolerable weekly intake is 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, 42 pg/week for 70 kg. From 7 CFIA samples (preparation not stated), the cooked-basis upper-bound mean is 0.2083 pg/g, so about 202 g cooked a week would reach it (1,038 g on the lower bound, 0.0234 × 1.73), and a 100 g cooked serving carries 20.8 pg. The upper bound is mostly detection-limit contribution: only 2 of the 7 samples had a lower-bound level above 0.01 pg/g.
Selenium
Worth knowingFlagged for selenium: the Health Canada upper limit is 400 µg/day and EFSA's 2023 limit is 255 µg/day. A 100 g serving of cooked clams carries 64 µg on the USDA listing, 25% of EFSA's limit and 16% of Health Canada's; about 398 g a day would reach EFSA's (625 g Health Canada's). CFIA's inspection results, mostly raw meat, give more once corrected for water lost in cooking (about 105 µg a serving, an upper bound); selenium is also an essential nutrient.
Learn more
How we got this
Methylmercury
Nothing to watchYou’d need about 1.4 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 7.7 µg
How we got this
An average adult already takes in about 18% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 1,200 g a week would reach the limit.
Why this rating: Eating it daily comes to 700 g a week, which stays within the 960 g of room left before the limit.
Women who are or may become pregnant, and children: 180 g a day.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2012 tolerable weekly intake for methylmercury is 1.3 µg/kg body weight/week as mercury, 91 µg/week for 70 kg. Clam meat averages 0.0770 µg/g of total mercury on the upper bound, used as a ceiling for methylmercury (80 CFIA samples, 92.5% non-detects), so about 1,182 g cooked a week eaten alone would reach it; a 100 g cooked serving carries 7.7 µg. Health Canada's 0.2 µg/kg body weight/day for women of child-bearing age and children is shown beside it, not used for the figure.
CFIA, Mercury and Metals in Fish Products, 2000-2021 (inspection results; compilation of raw data) · grade B
Aluminum
Nothing to watchYou’d need about 5.6 servings a day, every day, of this food alone to reach the limit.
Learn more
One serving carries 1.79 mg
How we got this
3,900 g a week reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's tolerable weekly intake for aluminium is 1 mg/kg body weight/week, 70,000 µg/week for 70 kg. Clam meat averages 17.90 µg/g on a cooked basis (raw mean 10.35 × 1.73; 67 CFIA samples, raw median 0.56, maximum 158 µg/g, so very skewed), and about 3,910 g cooked a week eaten alone would reach it. Whole-animal clams are much higher (about 682 g cooked a week), which looks like gut sediment, so the meat figure is used.
CFIA, Mercury and Metals in Fish Products, 2000-2021 (inspection results; compilation of raw data) · grade C
For some people
Measured, not rated: 145.5 mg purines (taken from a similar food)
Learn more
If you have gout: avoiding organ meats such as liver, which are higher in purines, is one of the diet changes that help lower uric acid in the blood and the number of flares, according to the US National Institutes of Health (NIH).
Source: NIAMS (NIH), Gout: diagnosis, treatment, and steps to take
How we got this
Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014 rather than an agency document, so no reference is established. Kaneko 2014 measures clam at 145.5 mg purines per 100 g (HPLC, four purine bases; species not stated) and common orient clam at 104.5. No cooked figure was found, so the clam value stands in. A 100 g serving carries about 146 mg. For scale only, 400 mg would be reached at about 275 g.
Flagged for pregnancy: Health Canada advises against raw and undercooked seafood during pregnancy. The headline clam form here is cooked.
Worth knowing
No limit applies, so none is rated.
Sodium and saturated fat
One 100 g serving, as a share of the label’s daily value: sodium 1,202 mg (52%) · saturated and trans fat 0.2 g (1%)
Learn more
We name one of these whenever a serving gives 20% or more of its daily value on Health Canada’s Table of Daily Values (sodium 2,300 mg, saturated and trans fat together 20 g), the same 20% that reads “a lot” under Good for. The same rule applies to every food. Daily values are what labels count against, not limits.
Source: Health Canada, Table of Daily Values (nutrition labelling)
Cholesterol
67 mg in a 100 g serving.
Learn more
Shown, not rated: the current US and Canadian dietary guidelines set no daily limit for cholesterol from food, and put the weight on saturated fat and the overall diet. The Canadian Nutrition Facts table gives it no percent daily value.
Source: Dietary Guidelines for Americans, 2025–2030 · Health Canada, Canada’s Dietary Guidelines, Section 1
Sugar
0 g of sugar in a 100 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 7
Noted for context, or not measured in this food yet.
Not measured in this food yet. Not rated: amnesic shellfish toxins are an acute, dose-based hazard, but no reference dose is applied here and no measured occurrence in clams was found, so there is no grams figure. EFSA takes 400 g as a realistic large portion of shellfish.
Shown as context, not rated: total arsenic has no health-based value; the inorganic share is what would be rated, and it is not rated for clams. Cooked-basis clam meat averages 1.7439 µg/g of total arsenic (raw 1.008 × 1.73; 83 CFIA samples), mostly the organic form. Whole-animal clams are higher, a raw mean of 2.59 µg/g.
Not measured in this food yet. Not rated: diarrhetic shellfish toxins are an acute, dose-based hazard, but no reference dose is applied here and no measured occurrence in clams was found, so there is no grams figure. EFSA takes 400 g as a realistic large portion of shellfish.
Not measured in this food yet. Not rated: EFSA's 2011 no-effect level for histamine is 50 mg per person per meal, but no measured histamine figure for cooked clams was found, so there is no grams figure.
Not measured in this food yet. Not rated: EFSA's 2024 reference point for inorganic arsenic is a benchmark dose lower limit (BMDL05) of 0.06 µg/kg body weight/day, with no safe level. No measured inorganic-arsenic figure for clams was found, so there is no concentration or grams figure.
Measured in this food, not rated yet. Not rated: no safe level of lead is set (EFSA 2010 reference point benchmark dose lower limit (BMDL01) 0.5 µg/kg body weight/day, 35 µg/day at 70 kg), so there is no grams figure, and what a serving adds to average adult intake was not worked out. CFIA clam meat averages 0.0413 µg/g on a cooked basis (raw lower-bound mean 0.0239 × 1.73; 99 samples, 6.1% non-detects), so a 100 g cooked serving carries 4.1 µg; whole-animal clams are higher, about 19 µg per 100 g cooked.
Not measured in this food yet. Not rated: EFSA's 2009 acute reference dose for paralytic shellfish toxins is 0.5 µg saxitoxin equivalents/kg body weight, 35 µg for 70 kg in one sitting. No measured retail occurrence was found, and no figure is computed at a legal limit, so there is no grams figure. Harvest-area closures are the control, and cooking does not destroy the toxins.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 100 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For protein: Bacon, pan-fried would lead, in the same 100 g, but is left out (portions too different to compare by weight).
For vitamin B12: no other main-dish proteins we’ve checked give clearly more, in the same 100 g.
For selenium: Mussels, cooked would lead, in the same 100 g, but is left out (Cadmium: limit it).
Chicken liver, simmered would lead this list, but it’s left out (Preformed vitamin A (retinol): limit it).
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Chicken liver, simmered would lead this list, but it’s left out (Preformed vitamin A (retinol): limit it).
Building muscle: more protein and more calories, per 100 g.
Bacon, pan-fried33.9 g protein · 468 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it too
Chicken breast, roasted31 g protein · 165 kcal per 100 g
2 foods out of the 21 other main-dish proteins we’ve checked and could compare give clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Bacon, pan-fried (portions too different to compare by weight).
Left out: Mussels, cooked (Cadmium: limit it).
Left out: Chicken liver, simmered (Preformed vitamin A (retinol): limit it).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Clam, mixed species, cooked, moist heat
How the serving was set: 100 g cooked (Health Canada TRA item I.3: 125 g raw, 100 g cooked); canned clams fall under item I.4, 55 g
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.008 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Calcium | 92 mg | 92 mg | 62.16 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| 92 mg | 92 mg | 62.16 mg | copy of USDA · not used | Canadian Nutrient File 2026 #3111 | C | |
| Carbohydrate | 5.13 g | 5.13 g | 3.47 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Choline | 107.4 mg | 107.4 mg | 72.57 mg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Energy | 148 kcal | 148 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0.284 g | 0.28 g | 0.19 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Fat | 1.95 g | 1.95 g | 1.32 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Cholesterol | 67 mg | 67 mg | 45.27 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Fatty acids, total saturated | 0.188 g | 0.19 g | 0.13 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Folate | 29 µg | 29 µg | 19.59 µg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Iron | 2.81 mg | 2.81 mg | 1.9 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Magnesium | 18 mg | 18 mg | 12.16 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Niacin (B3, niacin equivalents) | 8.121 mg | 8.12 mg | 5.49 mg | listed used | Canadian Nutrient File 2026 #3111 | C |
| Phosphorus | 338 mg | 338 mg | 228.38 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Potassium | 628 mg | 628 mg | 424.32 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Protein | 25.55 g | 25.55 g | 17.26 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Riboflavin (B2) | 0.426 mg | 0.43 mg | 0.29 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Selenium | 64 µg | 64 µg | 43.24 µg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Sodium | 1,202 mg | 1,202 mg | 812.16 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Sugars | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Thiamin (B1) | 0.15 mg | 0.15 mg | 0.1 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Vitamin A | 171 µg | 171 µg | 115.54 µg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Vitamin B12 | 98.89 µg | 98.89 µg | 66.82 µg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Vitamin B6 | 0.11 mg | 0.11 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Vitamin C | 22.1 mg | 22.1 mg | 14.93 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Vitamin D | 0.14 µg | 0.14 µg | 0.09 µg | listed used | Canadian Nutrient File 2026 #3111 | C |
| Vitamin K1 | 0.3 µg | 0.3 µg | 0.2 µg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Water | 63.64 g | 63.64 g | 43 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Zinc | 2.73 mg | 2.73 mg | 1.84 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Copper | 0.688 mg | 0.69 mg | 0.46 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Ash | 3.74 g | 3.74 g | 2.53 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Starch | 2.31 g | 2.31 g | 1.56 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Sucrose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Glucose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Fructose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Maltose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Energy | 618 kj | 618 kj | 417.57 kj | listed used | US food database (USDA SR Legacy) #171975 | C |
| Galactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Vitamin A, IU | 570 iu | 570 iu | 385.14 iu | listed used | US food database (USDA SR Legacy) #171975 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Tocopherol, beta | 0.03 mg | 0.03 mg | 0.02 mg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Tocopherol, gamma | 1.47 mg | 1.47 mg | 0.99 mg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Tocopherol, delta | 0.63 mg | 0.63 mg | 0.43 mg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Tocotrienol, alpha | 0.05 mg | 0.05 mg | 0.03 mg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Tocotrienol, gamma | 0.01 mg | 0.01 mg | 0.01 mg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Vitamin K (Menaquinone-4) | 0.1 µg | 0.1 µg | 0.07 µg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Folate, food | 29 µg | 29 µg | 19.59 µg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Folate, DFE | 29 µg | 29 µg | 19.59 µg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Tryptophan | 0.286 g | 0.29 g | 0.19 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Threonine | 1.099 g | 1.1 g | 0.74 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Isoleucine | 1.112 g | 1.11 g | 0.75 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Leucine | 1.798 g | 1.8 g | 1.21 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Lysine | 1.909 g | 1.91 g | 1.29 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Methionine | 0.576 g | 0.58 g | 0.39 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Cystine | 0.335 g | 0.34 g | 0.23 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Phenylalanine | 0.915 g | 0.92 g | 0.62 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Tyrosine | 0.817 g | 0.82 g | 0.55 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Valine | 1.116 g | 1.12 g | 0.75 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Arginine | 1.864 g | 1.86 g | 1.26 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Histidine | 0.49 g | 0.49 g | 0.33 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Alanine | 1.545 g | 1.55 g | 1.04 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Aspartic acid | 2.464 g | 2.46 g | 1.66 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Glutamic acid | 3.474 g | 3.47 g | 2.35 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Glycine | 1.598 g | 1.6 g | 1.08 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Proline | 1.042 g | 1.04 g | 0.7 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Serine | 1.144 g | 1.14 g | 0.77 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Fatty acids, total trans | 0.024 g | 0.02 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| SFA 12:0 | 0.007 g | 0.01 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| SFA 14:0 | 0.026 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| SFA 16:0 | 0.12 g | 0.12 g | 0.08 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| SFA 18:0 | 0.036 g | 0.04 g | 0.02 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| SFA 20:0 | 0.007 g | 0.01 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| MUFA 18:1 | 0.068 g | 0.07 g | 0.05 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| PUFA 18:2 | 0.032 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| PUFA 18:3 | 0.008 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| PUFA 20:4 | 0.082 g | 0.08 g | 0.06 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| PUFA 22:6 n-3 (DHA) | 0.146 g | 0.15 g | 0.1 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| SFA 22:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| MUFA 16:1 | 0.044 g | 0.04 g | 0.03 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| PUFA 18:4 | 0.032 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| MUFA 20:1 | 0.036 g | 0.04 g | 0.02 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| PUFA 20:5 n-3 (EPA) | 0.138 g | 0.14 g | 0.09 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| MUFA 22:1 | 0.012 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| PUFA 22:5 n-3 (DPA) | 0.104 g | 0.1 g | 0.07 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Fatty acids, total monounsaturated | 0.172 g | 0.17 g | 0.12 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| Fatty acids, total polyunsaturated | 0.552 g | 0.55 g | 0.37 g | listed used | US food database (USDA SR Legacy) #171975 | C |
| SFA 15:0 | 0.004 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| SFA 24:0 | 0.002 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| MUFA 24:1 c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| PUFA 20:2 n-6 c,c | 0.007 g | 0.01 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| MUFA 17:1 | 0.056 g | 0.06 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| PUFA 20:3 | 0.001 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| PUFA 22:4 | 0.008 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Lactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
| Manganese | 1 mg | 1 mg | 0.68 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Niacin (B3, preformed) | 3.354 mg | 3.35 mg | 2.27 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Pantothenic acid (B5) | 0.68 mg | 0.68 mg | 0.46 mg | listed used | US food database (USDA SR Legacy) #171975 | C |
| Retinol | 149 µg | 149 µg | 100.68 µg | from SR Legacy used | US food database (USDA SR Legacy) #171976 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Aluminum · Nothing to watch: under the limit · No cap: EFSA's tolerable weekly intake for aluminium is 1 mg/kg body weight/week, 70,000 µg/week for 70 kg. Clam meat averages 17.90 µg/g on a cooked basis (raw mean 10.35 × 1.73; 67 CFIA samples, raw median 0.56, maximum 158 µg/g, so very skewed), and about 3,910 g cooked a week eaten alone would reach it. Whole-animal clams are much higher (about 682 g cooked a week), which looks like gut sediment, so the meat figure is used. · CFIA mercury and metals in fish (2000–2021) · C
- Amnesic shellfish toxins (domoic acid) · Not rated yet · Not rated: amnesic shellfish toxins are an acute, dose-based hazard, but no reference dose is applied here and no measured occurrence in clams was found, so there is no grams figure. EFSA takes 400 g as a realistic large portion of shellfish. · EFSA 2009 · B
- Arsenic, all forms · Context · Shown as context, not rated: total arsenic has no health-based value; the inorganic share is what would be rated, and it is not rated for clams. Cooked-basis clam meat averages 1.7439 µg/g of total arsenic (raw 1.008 × 1.73; 83 CFIA samples), mostly the organic form. Whole-animal clams are higher, a raw mean of 2.59 µg/g. · CFIA mercury and metals in fish (2000–2021) · B
- Cadmium · Limit it: weekly or less · Weekly or less: EFSA's 2009 tolerable weekly intake for cadmium is 2.5 µg/kg body weight/week, 175 µg/week for 70 kg. For the clams people steam (21 CFIA samples, excluding the industrial surf clam), cooked meat averages 0.4264 µg/g on the upper bound, so about 410 g cooked a week eaten alone would reach it (669 g on the lower bound). One 100 g cooked serving carries 42.6 µg, 191–284% of an average adult's daily intake (EFSA 2012: 15.0–22.3 µg/day, shown, not subtracted); eaten daily it would be 1.7 times the weekly limit. The cooked figure is the raw mean times 1.73 for water loss, assuming nothing is lost in cooking. · CFIA mercury and metals in fish (2000–2021) · B
- Diarrhetic shellfish toxins · Not rated yet · Not rated: diarrhetic shellfish toxins are an acute, dose-based hazard, but no reference dose is applied here and no measured occurrence in clams was found, so there is no grams figure. EFSA takes 400 g as a realistic large portion of shellfish. · EFSA 2009 · B
- Dioxins and dioxin-like PCBs · Worth knowing · Flagged for dioxins and PCBs: EFSA's 2026 tolerable weekly intake is 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, 42 pg/week for 70 kg. From 7 CFIA samples (preparation not stated), the cooked-basis upper-bound mean is 0.2083 pg/g, so about 202 g cooked a week would reach it (1,038 g on the lower bound, 0.0234 × 1.73), and a 100 g cooked serving carries 20.8 pg. The upper bound is mostly detection-limit contribution: only 2 of the 7 samples had a lower-bound level above 0.01 pg/g. · CFIA dioxins survey (2014–2019) · C
- Histamine · Not rated yet · Not rated: EFSA's 2011 no-effect level for histamine is 50 mg per person per meal, but no measured histamine figure for cooked clams was found, so there is no grams figure. · PubMed 21183430 · C
- Inorganic arsenic · Not rated yet · Not rated: EFSA's 2024 reference point for inorganic arsenic is a benchmark dose lower limit (BMDL05) of 0.06 µg/kg body weight/day, with no safe level. No measured inorganic-arsenic figure for clams was found, so there is no concentration or grams figure. · PubMed 29953224 · B
- Lead · Not rated yet · Not rated: no safe level of lead is set (EFSA 2010 reference point benchmark dose lower limit (BMDL01) 0.5 µg/kg body weight/day, 35 µg/day at 70 kg), so there is no grams figure, and what a serving adds to average adult intake was not worked out. CFIA clam meat averages 0.0413 µg/g on a cooked basis (raw lower-bound mean 0.0239 × 1.73; 99 samples, 6.1% non-detects), so a 100 g cooked serving carries 4.1 µg; whole-animal clams are higher, about 19 µg per 100 g cooked. · CFIA mercury and metals in fish (2000–2021) · B
- Methylmercury · Nothing to watch: under the limit · No cap: EFSA's 2012 tolerable weekly intake for methylmercury is 1.3 µg/kg body weight/week as mercury, 91 µg/week for 70 kg. Clam meat averages 0.0770 µg/g of total mercury on the upper bound, used as a ceiling for methylmercury (80 CFIA samples, 92.5% non-detects), so about 1,182 g cooked a week eaten alone would reach it; a 100 g cooked serving carries 7.7 µg. Health Canada's 0.2 µg/kg body weight/day for women of child-bearing age and children is shown beside it, not used for the figure. · CFIA mercury and metals in fish (2000–2021) · B
- Mollusc allergy · Worth knowing · Flagged for people with a mollusc allergy: molluscs are a Health Canada priority allergen and clams are molluscs. This is a flag, not a dose calculation. · Health Canada, Crustaceans and Molluscs - Priority food allergens · A
- Norovirus · Worth knowing · Flagged for raw or lightly cooked clams: norovirus is a risk that depends on the form, and there is no dose figure. In 2016–17, 331 cases in Canada were linked to British Columbia oysters (no clam-specific outbreak was searched), and PHAC's shellfish heat-treatment advice is 90 °C for at least 90 seconds. · PHAC 2017 · A
- Paralytic shellfish toxins · Not rated yet · Not rated: EFSA's 2009 acute reference dose for paralytic shellfish toxins is 0.5 µg saxitoxin equivalents/kg body weight, 35 µg for 70 kg in one sitting. No measured retail occurrence was found, and no figure is computed at a legal limit, so there is no grams figure. Harvest-area closures are the control, and cooking does not destroy the toxins. · EFSA 2009 · A
- Purines and gout · Not rated yet · Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014 rather than an agency document, so no reference is established. Kaneko 2014 measures clam at 145.5 mg purines per 100 g (HPLC, four purine bases; species not stated) and common orient clam at 104.5. No cooked figure was found, so the clam value stands in. A 100 g serving carries about 146 mg. For scale only, 400 mg would be reached at about 275 g. · Kaneko 2014 · C
- Raw seafood in pregnancy · Worth knowing · Flagged for pregnancy: Health Canada advises against raw and undercooked seafood during pregnancy. The headline clam form here is cooked. · Health Canada 2025 · A
- Safe cooking temperature · Worth knowing · Flagged for cooking: shellfish should reach a safe internal temperature, and clams that stay closed after cooking are discarded (Health Canada pregnancy page). Two figures are on record, 74 °C (165 °F) from that page and 90 °C for 90 seconds from PHAC's norovirus notices, and they are not reconciled. · Health Canada 2025 · B
- Selenium · Worth knowing · Flagged for selenium: the Health Canada upper limit is 400 µg/day and EFSA's 2023 limit is 255 µg/day. A 100 g serving of cooked clams carries 64 µg on the USDA listing, 25% of EFSA's limit and 16% of Health Canada's; about 398 g a day would reach EFSA's (625 g Health Canada's). CFIA's inspection results, mostly raw meat, give more once corrected for water lost in cooking (about 105 µg a serving, an upper bound); selenium is also an essential nutrient. · US food database (USDA SR Legacy) · C
- Sodium · Context · Shown as context, not rated: Health Canada's chronic disease risk reduction level for sodium is 2,300 mg/day. A 100 g cooked serving carries 1,202 mg (USDA listing), 52% of it; canned drained clams carry 112 mg/100 g, 5%. The cooked listing is double the raw 601 mg/100 g because of water loss, not added salt, and home steaming in fresh water gives less than a brined preparation. · US food database (USDA SR Legacy) · C
- Vibrio · Worth knowing · Flagged for raw or lightly cooked clams: Vibrio parahaemolyticus is a risk of raw or undercooked bivalves, not of thoroughly cooked clams, and there is no dose figure. In Canada in 2015, 82 cases were linked to raw shellfish, mainly oysters; no clam-specific record was found. · PHAC 2015 · A
Sources
- CFIA, Food Safety Action Plan Targeted Survey: Dioxins and Dioxin-like Compounds in Selected Foods 2014-2019 (data and 2-page overview PDF; report page inspection.canada.ca)
cfia-dioxins-2014-2019· dataset · Open Government Licence – Canada 2.0 - CFIA, Mercury and Metals in Fish Products, 2000-2021 (inspection results; compilation of raw data)
cfia-metals-fish-2000-2021· dataset · Open Government Licence – Canada 2.0 - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - EFSA, news story: EFSA issues advice on marine biotoxins (CONTAM Panel opinions on okadaic acid, azaspiracid, saxitoxin, domoic acid, yessotoxin and pectenotoxin groups), 26 August 2009
efsa-2009-biotoxins-press· secondary source · licence not recorded - EFSA CONTAM Panel (2009). Scientific Opinion on marine biotoxins in shellfish - Saxitoxin group. EFSA Journal 1019, 1-76 · doi:10.2903/j.efsa.2009.1019
efsa-2009-saxitoxin· secondary source · licence not recorded - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Crustaceans and Molluscs - Priority food allergens (2017, Cat. H164-156/5-1-2017E-PDF)
hc-priority-allergens-crustaceans-molluscs· secondary source · Government of Canada terms (Crown copyright) - Health Canada, Safe food handling for pregnant people (published March 2025)
hc-safe-food-pregnant-2025· page · Government of Canada terms (Crown copyright; not OGL) - Kaneko K, et al. (2014) Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia. Biol Pharm Bull 37(5):709-721 · doi:10.1248/bpb.b13-00967 · PMID 24553148
kaneko-2014-purines· secondary source · J-STAGE open access - Public Health Agency of Canada, Public Health Notice - Outbreak of Vibrio parahaemolyticus linked to raw shellfish, 15 October 2015 (final update)
phac-2015-vibrio-raw-shellfish· secondary source · Government of Canada terms (Crown copyright) - Public Health Agency of Canada, Public Health Notice - Ongoing outbreak of norovirus and gastrointestinal illnesses linked to raw and undercooked oysters from British Columbia, 11 May 2017 (final update)
phac-2017-norovirus-oysters· secondary source · Government of Canada terms (Crown copyright) - Determination of biogenic amines and endotoxin in squid, musky octopus, Norway lobster, and mussel stored at room temperature. Arh Hig Rada Toksikol 2010 (PMID 21183430)
pmid:21183430· abstract only · licence not recorded - Change of Arsenic Speciation in Shellfish after Cooking and Gastrointestinal Digestion. J Agric Food Chem 2018 (PMID 29953224)
pmid:29953224· abstract only · licence not recorded
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.