Clams vs Mussels: Calories and Nutrition Compared (2026)
Clams and mussels are both nutritious shellfish with distinct profiles.
Clams contain 25.6 g of protein and 148 calories, while mussels have 23.8 g of protein and 172 calories. Clams are higher in protein and lower in calories.
Clams and mussels are popular shellfish that offer various nutritional benefits. This comparison highlights their key differences in calories, protein, and other nutrients.
What Is the Difference Between Clams and Mussels?
Clams are a type of shellfish known for their edible meat, often found in coastal waters. They are rich in protein and provide essential nutrients. Mussels are another variety of shellfish, commonly consumed for their tender meat and unique flavor. They are also a good source of protein and other nutrients.
Clams vs Mussels: Nutrition Side by Side
The following table provides a side-by-side comparison of clams and mussels based on their nutritional content.
| Nutrient (per 100 g) | Clams (cooked) | Mussels (cooked) |
|---|---|---|
| Calories | 148 kcal | 172 kcal |
| Protein | 25.6 g | 23.8 g |
| Carbs | 5.1 g | 7.4 g |
| Sugar | 0 g | 0 g |
| Fat | 1.9 g | 4.5 g |
| Fiber | 0 g | 0 g |
| Sodium | 1202 mg | 369 mg |
Which Is Better, Clams or Mussels?
For weight loss: Clams have 148 calories, while mussels have 172 calories. Choosing clams may be more beneficial for those focused on calorie reduction.
For muscle and protein: Clams provide 25.6 g of protein, whereas mussels offer 23.8 g. Clams are the better option for higher protein intake.
For low-carb or low-sugar: Clams have 5.1 g of carbs and 0 g of sugar, while mussels contain 7.4 g of carbs and also 0 g of sugar. Clams are lower in carbohydrates.
How to Track Clams and Mussels Accurately
It is easy to misjudge portion sizes and macronutrient content when consuming shellfish. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use only and are not intended as medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein, clams or mussels?
Clams have 25.6 g of protein, while mussels have 23.8 g of protein. Therefore, clams have more protein.
Which has fewer calories, clams or mussels?
Clams contain 148 calories per 100 g, while mussels contain 172 calories. Clams have fewer calories.
What is the carbohydrate content in clams?
Clams contain 5.1 g of carbohydrates per 100 g. They have no sugar content.
What is the sodium level in mussels?
Mussels have 369 mg of sodium per 100 g. This is significantly lower than the sodium content in clams.
How much fat do clams contain?
Clams contain 1.9 g of fat per 100 g. This is lower than the fat content in mussels.
What is the fiber content in mussels?
Mussels contain 0 g of fiber per 100 g. Clams also have 0 g of fiber.
Key Takeaways
- Clams: 148 calories per 100 g
- Mussels: 172 calories per 100 g
- Clams: 25.6 g of protein per 100 g
- Mussels: 23.8 g of protein per 100 g
- Clams: 5.1 g of carbohydrates per 100 g
- Mussels: 7.4 g of carbohydrates per 100 g
Ready to Transform Your Nutrition Tracking?
Join millions who have transformed their health journey with Nutrola!