Clams vs mussels

Key differences

• Clams provide more protein per calorie: 17.1 g per 100 kcal, versus 13.8 g for mussels.
• Their energy density is similar: 86 kcal per 100 g for clams and 86 for mussels.
• Neither provides any fiber.

Comparison per 100 g and per serving

In bold, the value more favorable to satiety when the gap is clear. Difference: Mussels minus Clams. Source: USDA FDC 174214 and 174216.

Per typical serving

With typical servings, 100 g (3.5 oz) of clams have about 86 kcal and 14.7 g of protein, and 100 g (3.5 oz) of mussels about 86 kcal and 11.9 g.

To get 20 g of protein you would need about 136 g of clams (117 kcal) or about 168 g of mussels (145 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Clams and mussels have the same estimated satiety score: 5 out of 5.

• 5/5Clams: Calculation: 1 (base) + 1 (low energy density: 86 kcal/100 g) + 2 (protein: 17.1 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 79.0 g of water) = 5.
• 5/5Mussels: Calculation: 1 (base) + 1 (low energy density: 86 kcal/100 g) + 2 (protein: 13.8 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 80.6 g of water) = 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Clams

• If you want more protein per calorie: 17.1 g per 100 kcal.
• If you want more protein in a typical serving: 14.7 g in 100 g (3.5 oz).

Mussels

On the numbers they do not stand out from clams in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Clams. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Mussels. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• Clams: every nutrient, frequently asked questions, and similar foods.
• Mussels: every nutrient, frequently asked questions, and similar foods.

Other comparisons

• Mussels vs shrimp

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