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Clams are also an excellent source of low calorie, low-fat, complete protein. They are an outstanding source of vitamin B12, providing 1,319 percent of the RDA. In addition, clams are an excellent source of other B vitamins, iron, selenium, manganese, copper, zinc, and potassium. 1/2-cup of cooked, drained clams provides 20.44 g of protein for a mere 118 calories and about 1.5 g of fat, most of which is unsaturated, including 250 mg of omega-3 fatty acids. Clams are not high in cholesterol. This misconception was the result of older, less accurate methods of food analysis that identified certain fats in shellfish that are similar to cholesterol as true cholesterol. Newer, more sophisticated analytical methods indicate that the cholesterol content of most shellfish is just 50 to 70 mg per 31/2-oz serving -- less than that of cooked skinless chicken or turkey breast.
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