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High-protein shellfish dish with tomato-based marinara sauce, rich in iron and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Clams marinara (240 g) has 302 calories. That works out to 126 calories per 100 g. It contains 13.9 g of carbs, 29.8 g of protein, 8.6 g of fat and 2.6 g of fiber. Its 31.7 µg of B12 covers 1320% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
302
KCAL / 240G
Carbs
13.9g
· 5% DV
Protein
29.8g
· 60% DV
Fat
8.6g
· 11% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 47% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0 g | |
| Sodium | 1008 mg | 44% |
| Total carbohydrate | 13.9 g | 5% |
| Fiber | 2.6 g | 9% |
| Protein | 29.8 g | 60% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 302 kcal |
| 1 piece (small) | 12 g | 15 kcal |
| 1 ounce (extra small) | 28 g | 35 kcal |
| 6 piece (medium) | 72 g | 91 kcal |
| 100 g | 100 g | 126 kcal |
| 12 piece (large) | 144 g | 181 kcal |
| 1 serving (small) | 180 g | 227 kcal |
| 1 serving (large) | 300 g | 378 kcal |
| 2 cup (double) | 480 g | 605 kcal |
Calculated from 126 calories per 100 g.
Marinara oysters are oysters cooked or served with a tomato-based marinara sauce. Garlic and herbs are common additions, and some versions include wine or chili; the exact recipe varies because this is not one fixed preparation.
To make marinara oysters, simmer tomatoes with garlic and olive oil to make the sauce, then add shucked oysters and cook until their flesh is opaque and firm. Cook them just until done, since prolonged simmering can make them tough.
Marinara oysters are usually made with oysters, tomatoes, garlic, and olive oil. Parsley, oregano, chili, or a little wine can add flavor, but the sauce should complement rather than overwhelm the oysters.
Marinara oysters go well with pasta, crusty bread, or plain rice. Bread is especially useful for soaking up the tomato sauce, while a simple salad makes a lighter side.
Oysters for marinara oysters are cooked when the flesh turns opaque and firms up. If you cook them in their shells, discard any that do not open; with shucked oysters, check the flesh rather than relying only on the sauce bubbling.
Yes, marinara oysters can be made with properly frozen oyster meat. Thaw it in the refrigerator, drain excess liquid, and add it to the sauce once thawed; do not leave oysters at room temperature to defrost.
Marinara oysters are served with tomato-based sauce, while oysters Rockefeller are typically baked with a rich topping of greens, herbs, and butter. They use the same shellfish but have different sauces and cooking styles.
For marinara oysters made with whole shells, scrub the shells under cold running water and discard cracked ones or open shells that do not close when tapped. Opening live oysters takes care; use proper equipment or ask an experienced fishmonger.
Refrigerate leftover marinara oysters promptly in a covered container and eat them soon. Reheat them thoroughly with the sauce, but avoid repeated reheating because it can make the oyster meat rubbery.
Marinara oysters are a safer choice in pregnancy when the oysters are thoroughly cooked; raw or undercooked oysters can carry harmful germs. Make sure the flesh is fully cooked, and ask your healthcare professional if you have a specific concern about seafood.
Vitamins
B12
31.68µg · 1320% DV
B2
0.43mg · 33% DV
B3
3.84mg · 24% DV
Vitamin E
2.64mg · 18% DV
Minerals
Iron
29mg · 161% DV
Selenium
53µg · 96% DV
Copper
0.67mg · 74% DV
Phosphorus
444mg · 63% DV
Sodium
1008mg · 44% DV
Potassium ⭐
696mg · 20% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 302 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Marinara soslu istiridye means oysters cooked in a tomato-based marinara sauce; it is distinct from the clam dish listed as “Clams marinara.” The Italian-style sauce typically brings tomato, garlic and herbs, complementing the oysters’ briny flavour and tender texture. Serve it as a seafood starter or a light main, with crusty bread to mop up the sauce; a squeeze of lemon works well, too.
Oysters make this a protein-rich dish that also provides iron and vitamin B12. A 100 g portion has 12.4 g of protein. For a lighter meal, keep the added oil modest and pair it with a fresh salad.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.92g
MONOUNSATURATED
2.88g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.