What are the Nutritional Facts about Oysters?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Oysters are nutrient-dense seafood rich in protein, zinc, iron, and omega-3. Learn oyster nutrition facts, calories, and health benefits.
Introduction
Oysters are highly nutritious seafood enjoyed worldwide. They are low in calories but rich in protein, vitamins, minerals, and omega-3 fatty acids. Oysters support heart health, immunity, and overall wellness. They are also known for their high zinc content, which is essential for reproductive and immune health.
Nutritional Value of Raw Oysters (100g – about 6 medium oysters)
| Nutrient | Amount |
|---|---|
| Calories | 68 kcal |
| Protein | 7 g |
| Total Fat | 2 g |
| Saturated Fat | 0.5 g |
| Carbohydrates | 4 g |
| Dietary Fibre | 0 g |
| Cholesterol | 50 mg |
| Sodium | 90 mg |
| Zinc | 90 mg |
| Iron | 6 mg |
| Vitamin B12 | 16 mcg |
| Omega-3 Fatty Acids | 0.5 g |
| Selenium | 63 mcg |
Key Nutrients in Oysters
1. High-Quality Protein
- Supports muscle repair and growth
- Helps keep you full
- Essential for body function
2. Zinc
- Supports immunity
- Important for reproductive health
- Promotes wound healing
3. Iron
- Supports red blood cell production
- Prevents anaemia
- Supports energy levels
4. Vitamin B12
- Supports nerve function
- Helps in energy metabolism
- Maintains healthy brain function
5. Omega-3 Fatty Acids
- Supports heart health
- Reduces inflammation
- Supports brain function
Health Benefits of Eating Oysters
- 🩸 Supports blood health and prevents anaemia
- ❤️ Promotes heart and brain health
- 🛡️ Boosts immunity
- 💪 Supports muscle growth and repair
- ⚡ Provides energy and reduces fatigue
Are Oysters Good for Weight Loss?
Yes. Oysters are low in calories and high in protein, making them suitable for weight management when eaten in moderation.
Who Should Be Careful with Oysters?
- People with shellfish allergies
- Individuals with high cholesterol (moderation recommended)
- Pregnant women should ensure oysters are fully cooked
Healthy Ways to Eat Oysters
- Raw (if from safe sources)
- Steamed or grilled
- Added to soups or stews
- Avoid deep-fried oysters for health
Conclusion
Oysters are a nutrient-dense seafood rich in protein, zinc, iron, vitamin B12, and omega-3 fatty acids. Including oysters in your diet can support heart health, immunity, brain function, and weight management.