5 Benefits of Whelk (and Full Nutrition Facts)

Last updated: August 1, 2024 Michael Joseph, MSc, ANutr

Whelk, belonging to the Buccinidae family of sea snails, is a type of mollusk shellfish.

Although it is less well-known than other popular edible shellfish, whelk offers an impressive nutritional profile.

This article explores five benefits of whelk and examines its complete nutritional profile.

Additionally, we assess whelk’s potential for heavy metal contamination and allergies.

All nutritional values relate to raw weight and are sourced from the USDA’s FoodData Central database.

1) Whelk Is Loaded With Vitamin B12

Whelk is one of the richest dietary sources of vitamin B12, offering a substantial 9.07 mcg per 100-gram serving (1).

This B12 content equals 378% of the recommended daily value set by the U.S. Food and Drug Administration, which is 2.4 mcg (2).

Vitamin B12 plays an important role in energy production from the food we eat and is vital for maintaining healthy blood and nerve cells (3).

Key Point: Whelk provides a significant amount of vitamin B12.

2) Significant Protein Levels

Another benefit of whelk is its substantial protein content.

Just 100 grams of whelk contains 23.8 grams of protein (1).

These protein levels are significantly higher than those offered by other protein sources, such as lean beef, chicken breast, and lean pork (4, 5, 6).

In other words, whelk is one of the highest-protein foods available.

Key Point: Whelk provides a significant amount of vitamin B12.

3) Among the Best Sources of Selenium

Selenium is another nutrient that whelk provides in impressive quantities.

With 44.8 mcg of selenium per 100-gram serving, whelk provides 81% of the mineral’s recommended daily value (1, 2).

Selenium is an essential mineral that plays a crucial role in the body’s antioxidant system, thyroid hormone regulation, and immune function (7).

This is because enzymes involved in these processes, known as ‘selenoenzymes,’ rely on selenium for activation (8).

For more information on dietary selenium sources, please refer to the below article:

30 Foods High In Selenium

Key Point: Whelk is one of the best dietary sources of selenium.

4) Full of Important Minerals

It should be noted that selenium isn’t the only mineral present in high quantities in whelk.

For instance, 100 grams of whelk also provides at least 20% of the recommended daily value for the following minerals (1, 2):

Copper
Iron
Magnesium
Manganese

It also provides 7-10% of the daily value for:

Phosphorus
Potassium
Sodium
Zinc

Deficiency and inadequacy in some of these minerals, such as iron, magnesium, and potassium, can be relatively common (9 , 10, 11).

Key Point: Whelk offers a broad range of essential minerals at high levels.

5) Whelk is Low in Calories

While not strictly a “benefit,” whelk is very low in calories, particularly considering its significant provision of nutrients.

In other words, whelk can provide substantial levels of protein, vitamins, and minerals for fewer calories than many other common foods.

This can be useful for individuals trying to consume fewer calories throughout the day or in a specific meal.

Key Point: Whelk has a low calorie content at only 137 calories per 100 grams.

The Full Nutritional Profile of Whelk

The following tables presents the complete nutritional values of whelk per 100 grams, based on its raw weight.

Nutritional data is sourced from the USDA’s FoodData Central database (1).

Percent daily values have been calculated using USDA data alongside the FDA’s recommended daily values (2).

Nutrient	Amount	% Daily Value
Calories	137 kcal
Carbohydrates	7.76 g	2.8%
Fiber	0 g	0%
Sugars	0 g
Fat	0.4 g	0.5%
Saturated	0.03 g	0.2%
Monounsaturated	0.03 g
Polyunsaturated	0.02 g
Omega-3	0.01 g
Omega-6	0.01 g
Cholesterol	65 mg	21.7%
Protein	23.84 g	47.7%

^{Table 1: Nutrition facts for whelk per 100 grams, raw weight}

As shown in the table, whelk is primarily a protein source, it contains a small amount of carbohydrates, and has a very low fat content.

Like other seafood varieties, it also contains some dietary cholesterol.

Vitamins

Vitamin	Amount	% Daily Value
Choline	65 mg	11.8%
Folate, DFE	6 mcg	1.5%
Vitamin A, RAE	26 mcg	2.9%
Vitamin B1 (thiamin)	0.026 mg	2.2%
Vitamin B2 (riboflavin)	0.107 mg	8.2%
Vitamin B3 (niacin)	1.05 mg	6.6%
Vitamin B5 (pantothenic acid)	0.208 mg	4.2%
Vitamin B6	0.342 mg	20.1%
Vitamin B12	9.07 mcg	378%
Vitamin C	4 mg	4.4%
Vitamin D	0 mcg	0%
Vitamin E	0.13 mg	0.9%
Vitamin K	0.1 mcg	<0.1%

^{Table 2: Vitamin composition of whelk per 100 grams, raw weight}

Minerals

Mineral	Amount	% Daily Value
Calcium	57 mg	4.4%
Copper	1.03 mg	114%
Iron	5.03 mg	27.9%
Magnesium	86 mg	20.5%
Manganese	0.447 mg	19.4%
Phosphorus	141 mg	11.3%
Potassium	347 mg	7.4%
Selenium	44.8 mcg	81.5%
Sodium	206 mg	9.0%
Zinc	1.63 mg	14.8%

^{Table 3: Mineral composition of whelk per 100 grams, raw weight}

Key Point: Whelk provides a broad range of nutrients, and it is particularly high in protein, vitamin B12, copper, and selenium.

How Does Whelk Compare To Conch Nutritionally?

For those who might be unaware, whelk is similar to another species of mollusk shellfish called conch.

While whelk belongs to the Buccinidae family of sea snails, conch belongs to the Strombidae family (12).

Both are types of sea snails and share some nutritional characteristics.

Unfortunately, the USDA nutrition database only appears to provide a reliable entry for whelk based on its raw weight, whereas data for conch is available only based on its cooked weight.

As a result, it is difficult to accurately compare the two nutritionally.

However, while it is not a like-for-like comparison, you can get an idea how the two compare per 100 grams in the table below (1, 13):

Nutrient	Conch (cooked weight)	Whelk (raw weight)
Calories	130 kcal	137 kcal
Carbohydrates	1.7 g	7.76 g
Fiber	0 g	0 g
Sugars	0 g	0 g
Fat	1.2 g	0.4 g
Saturated	0.37 g	0.03 g
Monounsaturated	0.33 g	0.03 g
Polyunsaturated	0.27 g	0.02 g
Cholesterol	65 mg	65 mg
Protein	26.3 g	23.8 g
Sodium	153 mg	206 mg

^{Table 4: Nutritional comparison of whelk (raw weight) and conch (cooked weight) per 100 grams}

As indicated in the table, whelk and conch are fairly similar nutritionally.

Based on these values, they should provide a comparable level of calories and protein when both are in the same state (raw or cooked).

For more information, see this complete nutritional guide to conch.

Key Point: Whelk has similar nutritional attributes to conch.

Is Whelk High In Mercury?

Mercury is a common concern when it comes to seafood, and levels can vary depending on the specific fish or shellfish.

There is relatively little research on the mercury content of whelk. For example, it was not included in the FDA’s extensive Mercury Monitoring Program (14).

However, some research does exist:

A study published in the ‘Foods’ journal in April 2024 analyzed whelk samples from the sea situated to the east of Korea. The study found that whelk had extremely low levels of heavy metals, with less than 0.01 PPM (parts per million) of mercury, as well as arsenic, cadmium, and lead. These concentrations are well within the range considered to be safe (15).
Another study from 2011 investigated the heavy metal content of mollusk shellfish in France. Based on 39 samples of whelk, the mean mercury level was 0.04 mg per kilogram, which is also within acceptable limits. For instance, the European Union’s maximum level for a fishery product is 0.50 mg of mercury per kilogram (16).

In summary, whelk appears to be a low-mercury seafood, with much lower levels than other common fish.

Key Point: Based on available studies, whelk contains low levels of mercury.

Is Whelk An Allergen?

Another important consideration with shellfish is the potential for allergies.

In this regard, yes, whelk can cause allergic reactions in some people who have an allergy to mollusk shellfish. As with other allergens, these reactions can range from mild to severe (17).

However, it is worth noting that mollusk shellfish allergies are less common than allergies to crustacean shellfish, which are more prevalent (18).

Mollusks include clams, oysters, conch, and whelk, whereas crustaceans include crab, lobster, and shrimp.

Individuals who suspect they might have an allergy to whelk or other shellfish should consult with a healthcare professional.

Key Point: While not as common as crustacean allergies, allergies to whelk and other mollusk shellfish do occur.

Final Thoughts

Whelk is a nutrient-rich seafood option that provides significant amounts of protein, copper, selenium, and vitamin B12.

Additionally, research suggests it has very low levels of heavy metals such as mercury.

Aside from its potential to cause allergic reactions in individuals with a mollusk allergy, whelk is a beneficial addition to the diet for those who consume shellfish.

References

Michael Joseph, MSc, ANutr

Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He is a Registered Associate Nutritionist with the Association for Nutrition.

See Michael's full bio