Enriching Salesforce Data: How to Update Missing Emails and Phone Numbers

Trying to enrich my salesforce data with missing emails and phone numbers. I’ve integrated my salesforce account but when I go to set up the update record field in sales force it asks me for an object name to search for and doesn’t have a way for me to map any fields? For example, I found emails for a lot of records that were missing them and I just want to push them into salesforce and update the email field for that contact Is there a way to do this easily or do I need to export the clay table to csv and upload it to sales force?