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Cockles

Cockles, raw (Alaska Native)

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories79
% Daily Value
  • Total Fat 0,7 g1%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol —
  • Sodium —
  • Total Carbohydrate 4,7 g2%
  • Dietary Fiber —
  • Total Sugars —
  • Protein 13,5 g27%
  • Vitamin D —
  • Calcium 30 mg2%
  • Iron 16,2 mg90%
  • Potassium —
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Cockles, raw (Alaska Native) contains 79 kcal calories, 13,5g protein, and 16,2mg iron per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

79kcal
  • Protein68%(54 kcal)
  • Carbs24%(19 kcal)
  • Fat8%(6 kcal)

Nutrient density

40/ 100

Meets ≥10% Daily Value for 4 of 9 nutrients

Moderate nutrient density

Use Cockles in your next meal plan

Melio can build a complete week of meals around Cockles (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: American Indian / Alaska Native Foods

Low carbLow calorieLow fatHigh ironGluten-free
  • Cockles contains more iron per 100 g than raw spinach — 16 mg vs 3 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

79 kcal4%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

13,5 g27%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

4,7 g2%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

0,7 g1%
Minerals▾
Minerals
NutrientAmount% DV
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

30 mg2%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

16,2 mg90%
Vitamins▾
Vitamins
NutrientAmount% DV
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,01 mg1%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,2 mg15%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

3,2 mg20%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

78,8 g—

Frequently asked questions about Cockles

How many calories in Cockles?

Cockles contains 79 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Cockles?

Cockles contains 0 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Cockles?

Per 100 grams, Cockles contains 13.5 g protein, 4.7 g carbohydrates, and 0.7 g total fat.

Is Cockles good for keto or low-carb?

Yes — Cockles has 4.7 g net carbs per 100 g, fitting a low-carb plan.

Where does Cockles nutrition data come from?

Nutrition data for Cockles is sourced from USDA FoodData Central (FDC ID 169803). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169803/nutrients.

Diet compatibility

  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Cockles

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cockles.

3 meal ideas using Cockles

Starter templates matched to Cockles's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Easy morning meal with cockles

    Use cockles alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.

  • Lunch

    Low-carb lunch built around cockles

    A big leafy salad with cockles, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Dinner

    Simple dinner with cockles

    Pair cockles with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 169803), accessed 2019-04-01.

Published: 2019-04-01

More foods in American Indian / Alaska Native Foods

Use Cockles in your next meal plan

Melio can build a complete week of meals around Cockles (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Cockles: 16 mg Iron, 79 kcal Calories per 100g + recipes | План харчування