Fig Bars Serving: Two small fig bars Protein: 1 grams Carbohydrates: 20 grams Calories: 110 Fat: 2.5 grams Benefits: Clams are excellent low fat protein sources, each 3 ounce serving of clams contains a whopping 24 milligram of iron, enough to last you for two days. It also supply a healthy amount of zinc, an immunity boosting mineral that is notoriously in many diets.