Fried clams are a popular appetizer or meal at many seafood restaurants. Clams are breaded and deep fried, which gives them a crispy coating and tender interior. But fried foods are often high in calories, so how many calories are actually in a small order of fried clams?
Calories in Clams
To determine the calories in fried clams, we first need to look at the calories in clams themselves. There are a few different varieties of clams that are commonly eaten:
- Littleneck clams – 25 calories per 3 clams
- Cherrystone clams – 30 calories per 3 clams
- Pacific razor clams – 35 calories per 3 clams
Clams are very low in calories and fat naturally. A 3 ounce serving of clams contains around 70-90 calories and 1-2 grams of fat.
Calories Added During Frying
The method of cooking significantly increases the calories and fat in clams. During frying, the small clams are dipped into a batter or breading and then fried in hot oil.
The batter and oil add a lot of extra calories. A light breading of flour or cornmeal adds about 50 calories per serving. A thicker batter with ingredients like beer or milk can add 150 calories or more per serving.
Frying in oil also increases the fat and calories. Using around 2 cups of oil to fry a small serving of clams can add 200 or more calories.
Calories in a Small Fried Clam Order
So how many calories are in a real-life small order of fried clams? Most restaurants serve fried clams as an appetizer or shared plate. A small order is usually around 6-12 clams.
If we estimate about 8 medium-sized clams at 30 calories each, that equals 240 calories for the clams themselves.
Adding a light breading of around 50 calories brings us to 290 calories. Frying in oil adds approximately 200 calories. So the total calories adds up to around 490 calories for a small order of fried clams.
Some restaurants may serve larger portions with more clams, which could add up to 600-700 calories or more for a small order.
Extra Calorie Additions
There are also some other factors that can increase the calories in fried clams:
- Breading style – A heavier batter style coating adds more calories than a light dusting of breadcrumbs.
- Frying method – Deep frying adds more oil and calories vs pan frying.
- Sauces – Tartar sauce or creamy dipping sauces can add 50-150 calories.
- Sides – French fries and coleslaw provide extra calories.
Asking for fried clams prepared with a lighter breading, baked instead of fried, or served without heavy sauces can reduce the total calorie count.
Nutrition Information for Fried Clams
Looking at the nutrition information of fried clams at popular chain restaurants also gives us an idea of the calories in a small fried clam appetizer:
- At Red Lobster, a small order of fried clams with tartar sauce has 730 calories.
- At Long John Silver’s, a small fried clams appetizer has 400 calories.
- At Captain D’s, a small order of fried clam strips has 320 calories.
The calorie count can vary significantly based on the restaurant’s specific recipe and portion sizes. But most small fried clam appetizers at chain restaurants range from 300-700 calories.
Ways to Reduce Calories in Fried Clams
If you want to enjoy fried clams but reduce the calories, here are some tips:
- Select grilled, broiled, or baked clams instead of fried.
- Ask for clams with a light breading and minimal oil.
- Order a child size or appetizer portion.
- Share a fried clam platter as an appetizer.
- Skip sauces or dipping oils.
- Ask for steamed vegetables or side salad instead of fries.
You can easily eliminate over 200 calories by baking instead of frying and skipping sauces. Ordering a child size or splitting an appetizer is another good strategy.
Healthiest Preparation Methods
While fried clams are tasty, they aren’t the most nutritious option. Here are some healthier cooking methods:
- Grilled – Clams cooked on a grill in their shell retain nutrients and keep calories low.
- Steamed – Steaming clams in a small amount of broth or wine nicely brings out their sweet, briny flavor.
- Sautéed – Quickly sautéing clams with minimal oil or broth adds great flavor.
- Roasted – Roasted clams with a light sprinkle of breadcrumbs and spices are delicious.
Any preparation without frying significantly reduces the calories yet still offers delicious clam flavor. Pairing simply prepared clams with fresh vegetables or a green salad makes for a light, healthy meal.
Calories in Fried Clams vs. Healthy Alternatives
| Food | Calories |
|---|---|
| Small fried clams | Around 490 calories |
| Baked clams (6 medium) | 150 calories |
| Steamed clams (6 medium) | 120 calories |
| Grilled clams (6 medium) | 130 calories |
| Sautéed clams (6 medium) | 200 calories |
As you can see, fried preparation nearly triples the calories compared to healthier cooking methods. By choosing baked, grilled, steamed, or sautéed clams, you can cut the calories in half or more.
Should You Eat Fried Clams on a Diet?
If you are closely watching calories for weight loss or health reasons, fried foods like clams should be limited. Some diets that restrict fried foods include:
- Weight loss diets – Low calorie diets for weight loss emphasize vegetables and lean proteins. Fried foods don’t fit the criteria.
- Low fat diets – Diets like the Ornish Diet limit fat intake to around 20-30g per day, so avoid fried foods.
- Low sodium diets – Fried clams are high in sodium, so they should be avoided on low sodium diets.
- Low carb diets – The batter adds extra carbohydrates, so fried clams don’t work well for low carb/keto diets.
In general, fried clams would only fit into a balanced, moderately calorie-controlled diet, not a diet with strict restrictions for health or weight loss purposes.
Healthier Alternatives to Enjoying Clams
You can still enjoy delicious clams on a diet by opting for healthier preparations. Here are some ideas:
- Grill clams on skewers over direct heat for 2-3 minutes just until they pop open.
- Steam clams in wine or broth in a pot with a tight fitting lid for 5-8 minutes.
- Roast at 400°F with lemon juice, breadcrumbs, and fresh herbs for 10-12 minutes.
- Sauté briefly with olive oil, garlic, onions, parsley and white wine.
- Make clams casino by topping with breadcrumbs, butter, pepper and bacon.
Pair any of these lighter clam dishes with a green salad or steamed vegetables for a filling, lower calorie meal that incorporates the great taste of clams.
Conclusion
So how many calories are in fried clams? A small order of fried clams averages around 490 calories, but can range from 300-700 calories depending on the restaurant recipe. Frying significantly increases the calories compared to eating clams steamed, baked, or grilled. If you are closely controlling calories for weight loss or health reasons, fried clams should be limited. However, you can still enjoy great clam flavor by preparing them using healthier cooking methods.