Clams

Clams are the iron and B12 shellfish. They carry more iron per gram than beef liver and more B12 than almost anything else on the list.

In the 50 Man Foods they are the fallback when red meat is not available, and the budget-friendly shellfish that does not require shucking.

  • Once or twice a week
  • Shellfish
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, raw (about 10 medium) Amount % DV Relative amount
Iron 24 mg 133%
Vitamin B12 84 mcg 3500%
Protein 15 g 30%
Calories 74 kcal 4%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Iron in clams is heme iron, the form the body absorbs most efficiently. Most men get enough iron; clams are for the ones who do not.

B12 at 3500% DV is the highest of any food on the 50 Man Foods. A single serving covers the week.

How much, how often

  • 100–200 g

    Once or twice a week

    Iron and B12 in one serving; enough for the week.

  • Steamed or tinned

    Keep the broth

    The broth carries the minerals; do not discard it.

How to buy and prepare it

Alive, shells closed or closing. Tinned clams in water are a convenient fallback; the minerals survive canning.

Smaller clams are more tender; large ones can be chewy.

Steam open in a covered pot with a little water and butter, 5–7 minutes. Discard any that do not open.

Eat from the shell with the broth, or add to a chowder with cream and salt.

Live clams keep 2 days in the fridge, covered with a damp cloth. Purge them in salted water for an hour before cooking to remove sand.

Cooked clams keep 2 days in the fridge; tinned clams keep for years unopened.

In these guides

Questions

Are clams better than mussels?
Different job. Clams have more iron; mussels have more manganese. Both are excellent.
Can you eat clams raw?
Yes, from a reputable source. The risk is the same as oysters: Vibrio is rare but serious for vulnerable groups.
Are tinned clams as good as fresh?
The minerals survive canning. Tinned clams are a practical fallback for men who do not live near a fishmonger.