Are fried clams healthy to eat?

Table of Contents

Quick Answer

Fried clams can be a healthy food choice in moderation. Clams are low in fat and high in protein, vitamins, and minerals. However, frying adds extra calories and fat. Eating fried clams occasionally as part of an overall balanced diet is fine for most healthy people. Those with high cholesterol or heart disease risk may want to avoid fried foods.

Nutrition Facts

Here are the nutrition facts for 3.5 ounces (100 grams) of fried clams:

Nutrient	Amount
Calories	158
Fat	7 g
Saturated fat	1.7 g
Trans fat	0.1 g
Cholesterol	37 mg
Sodium	161 mg
Carbohydrates	9 g
Fiber	0 g
Sugar	0 g
Protein	13 g

As you can see, fried clams are relatively high in cholesterol and sodium, which should be limited in some diets. The calorie, fat, and saturated fat content is moderate compared to other fried foods.

Benefits of Clams

Clams are highly nutritious mollusks that provide many vitamins and minerals:

High in protein – Clams contain 13 grams of protein per 3.5 ounce serving. Protein helps build muscle, bones, and skin.
Low in fat – Clams only have 1.7 grams of saturated fat per serving before frying. They are a lean source of protein.

Rich in iron – Clams provide 23% of the recommended daily intake of iron per serving. Iron carries oxygen in the blood.
High in vitamin B12 – Clams contain over 100% of the RDI for vitamin B12, important for nerve and blood cell health.
Source of selenium – Clams provide 41% of the selenium you need daily. Selenium acts as an antioxidant in the body.

Contains vitamin C – Clams have 5 mg of vitamin C per serving. Vitamin C boosts immunity and skin health.
Good source of zinc – A serving of clams provides 24% of the RDI for zinc, which aids immune function.

In addition to nutrients, clams contain bioactive compounds that act as antioxidants to reduce inflammation and cellular damage in the body. The omega-3 fatty acids found in clams may also promote heart health.

Overall, clams are packed with protein, healthy fats, vitamins, minerals, and antioxidants. Eating them regularly has many benefits when they are prepared in a healthy way.

Downsides of Frying

While clams themselves are very nutritious, deep frying adds a lot of extra fat, calories, and potentially harmful compounds:

Adds calories – Frying clams nearly doubles the calorie content compared to steamed clams.

Increases fat – The total fat in fried clams is 7 grams compared to 1.7 grams when steamed.
May use unhealthy oils – Fried clams are often cooked in partially hydrogenated oils high in trans fats.
Produces acrylamide – High-heat cooking of starchy foods like clam batter forms acrylamide, a potential carcinogen.

Leads to oxidation – Frying at high heat can oxidize cholesterol into a more artery-clogging form.
Loses nutrients – Some vitamins like vitamin C and B vitamins are lost or destroyed during frying.

For optimal health, clams and other seafood are best consumed baked, broiled, or steamed rather than fried. If you do occasionally eat fried clams, moderation is key.

Health Benefits of Fried Clams

Despite the drawbacks of frying, fried clams still retain some important health benefits:

Source of lean protein – The protein in fried clams helps maintain and repair muscles.
Provide omega-3s – Frying doesn’t destroy the heart-healthy omega-3 fatty acids like EPA and DHA in clams.

Contains minerals – Fried clams still contain iron, zinc, selenium, and other minerals, although in reduced amounts.
Good vitamin source – Fried clams supply B vitamins like B12, folate, niacin, and choline.
Antioxidant compounds – Bioactive antioxidants like carotenoids survive high heat from frying.

When consumed in moderation alongside vegetables and whole grains, the nutrients and antioxidants in fried clams can be part of an overall healthy eating pattern.

Heart Health

Fried foods are generally associated with an increased risk of heart disease and stroke. However, because clams are so low in fat and high in omega-3s to begin with, eating fried clams occasionally may not increase heart disease risk significantly.

Research shows mixed results on fried clam consumption and heart health:

A 2021 study in 58,000 women found no link between eating fried clams 1-3 times per month and heart disease.
However, one study found men under 65 who ate fried seafood 1+ times a week had a 44% higher risk of heart failure.
Eating fried fish high in omega-3s 3-4 times a week did not increase heart disease or stroke risk in one study.

Fried clams may raise cholesterol slightly, but likely not as much as other fried foods higher in saturated fat.

Overall, eating fried clams a few times per month is unlikely to substantially impact heart health for most people. Those with high cholesterol, blood pressure, or existing heart issues should limit fried foods.

Cancer Risk

Fried clams are not considered a major risk factor for cancer. However, carcinogens formed during high-heat cooking may slightly increase cancer likelihood with regular consumption:

Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are formed when clam batter is fried at high temperatures.
Acrylamide may also form from the browned batter during frying.
These compounds can cause DNA mutations and have been linked to increased cancer risk in animal studies.

One study found no association between fried clam intake and ovarian cancer risk.
Eating well-done fried fish was associated with a 68% higher prostate cancer risk in one study.

To minimize exposure to potential carcinogens, avoid overcooking fried clams until they are very dark brown. Overall, occasional fried clam consumption is unlikely to substantially affect cancer risk.

Alternatives to Fried Clams

Here are some healthy ways to prepare clams that avoid the drawbacks of deep frying:

Steamed Clams

Steaming clams allows them to retain all their moisture, nutrients, and flavor. Steamed clams only have around 70 calories per 3.5 ounces versus 158 calories when fried. Steaming, boiling, or poaching clams eliminates exposure to potentially harmful compounds that form when frying at high temperatures.

Broiled or Baked Clams

Broiling or baking clams in the oven avoids adding extra oil like when frying. Fresh clams can be shucked, coated in breadcrumbs, drizzled with olive oil, and baked until browned. Broiled clam strips are also delicious. These dry-heat cooking methods provide a crispy texture without deep frying.

Clams Casino

Clams casino involves stuffing clam shells with breadcrumbs, bacon, peppers, and butter, then broiling. This preparation adds flavor while keeping the clams partially raw and moist. The stuffing can also be modified to make it healthier.

Clam Chowder

Clam chowder is a hearty, creamy seafood stew made with clams, potatoes, onions, bacon or ham, milk or cream, and seasonings. Load up on the clams and go easy on the cream to create a satisfying low-fat chowder.

Healthy Eating Tips

Here are some tips to keep fried clam consumption healthy:

Eat fried clams occasionally, no more than once a week.
Avoid overcooking until batter is very browned.
Select a healthy oil like olive, avocado, or canola oil for frying.

Opt for whole grain flours like whole wheat in batter.
Dip in egg whites rather than whole eggs.
Order a side salad instead of fries for balance.

Watch portion sizes and limit to 6 medium-size clams.
Balance with non-fried vegetables, fruits, and lean proteins.

When enjoyed in moderation alongside an overall healthy diet, fried clams can fit into your meal plan. Prioritize steamed preparations but don’t avoid fried clams completely if you follow a sensible approach.

Conclusion

Fried clams make for an indulgent treat that can be part of a healthy diet when consumed in moderation. Clams are rich in protein, omega-3 fatty acids, vitamins, and minerals. However, the high-heat cooking process of frying adds extra calories, fat, and potentially harmful compounds.
Eating fried clams a few times a month is unlikely to significantly impact your health. But those with heart disease, diabetes, or obesity should limit fried foods. Use healthy cooking methods like steaming, baking, or broiling clams whenever possible. And be sure to balance fried clam intake with plenty of vegetables, fruits, whole grains, and other nutritious fare.