Shellfish is tasty and nutritious. All shellfish is high in iron, but clams, oysters and mussels are particularly good sources.
For instance, a 3.5-ounce (100-gram) serving of clams may contain up to 28 mg of iron, which is 155% of the RDI (3).
However, the iron content of clams is highly variable, and some types may contain much lower amounts (4).
The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.
A serving of clams also provides 26 grams of protein, 37% of the RDI for vitamin C and a whopping 1,648% of the RDI for vitamin B12.
In fact, all shellfish is high in nutrients and has been shown to increase the level of heart-healthy HDL cholesterol in your blood (5Trusted Source).
Although there are legitimate concerns about mercury and toxins in certain types of fish and shellfish, the benefits of consuming seafood far outweigh the risks (6Trusted Source).
A 3.5-ounce (100-gram) serving of clams provides 155% of the RDI for iron. Shellfish is also rich in many other nutrients and may increase “good” HDL cholesterol levels in your blood.