Mollusks, oyster, eastern, wild, cooked, moist heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Wild eastern oysters, cooked by moist heat, offer a tender, briny bite with a subtle sweetness and a creamy, plump texture. They are a lean protein powerhouse, delivering over 11 grams of protein per 100 grams with minimal fat, making them a nutrient-dense choice from the sea.
Calorie split: 46% protein · 22% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People cherish the unique, complex flavor of oysters—a harmonious blend of oceanic brininess and subtle sweetness that is often described as a taste of the sea itself. Their versatility, from being slurped raw on the half-shell to being steamed, baked, or fried, makes them a celebrated centerpiece in coastal cuisines worldwide.
⚠️ Watch-outs & how to enjoy it better
Oysters are a common shellfish allergen, and their high sodium content can be a concern for those monitoring salt intake. To counteract this, individuals with allergies must avoid them entirely. For sodium, pairing oysters with potassium-rich vegetables like spinach or asparagus can help balance electrolytes, and choosing fresh or frozen (without added salt) over canned varieties is advisable.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Naturally low in calories and fat, supporting weight management.
- Rich in essential minerals like zinc and selenium.
- Provides vitamin B12, crucial for nerve function and red blood cell formation.
- Contains omega-3 fatty acids, beneficial for heart health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Oysters are filter feeders; a single adult oyster can filter up to 190 liters (50 gallons) of water per day, helping to clarify and clean their marine environment.
Full nutrition (USDA data · scales with serving)
| Water | 78.2 g |
| Energy | 102 kcal |
| Energy | 427 kj |
| Protein | 11.4 g |
| Total lipid (fat) | 3.4 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 5.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.2 g |
| Sucrose | 0.00 g |
| Glucose | 1.2 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.90 g |
| Calcium, Ca | 116 mg |
| Iron, Fe | 9.2 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 194 mg |
| Potassium, K | 139 mg |
| Sodium, Na | 166 mg |
| Zinc, Zn | 78.6 mg |
| Copper, Cu | 5.7 mg |
| Manganese, Mn | 0.59 mg |
| Selenium, Se | 39.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.18 mg |
| Niacin | 1.9 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 130 mg |
| Vitamin B-12 | 17.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 26.0 ug |
| Retinol | 26.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 88.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 5.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.95 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.10 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 0.64 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 0.13 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.51 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 16:1 c | 0.09 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.34 g |
| MUFA 18:1 c | 0.29 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:2 n-6 c,c | 0.06 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.16 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.10 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.35 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.27 g |
| Fatty acids, total trans | 0.07 g |
| Fatty acids, total trans-monoenoic | 0.06 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.04 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 79.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.05 g |
| Isoleucine | 0.46 g |
| Leucine | 0.72 g |
| Lysine | 0.76 g |
| Methionine | 0.26 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.41 g |
| Tyrosine | 0.40 g |
| Valine | 0.52 g |
| Arginine | 0.74 g |
| Histidine | 0.22 g |
| Alanine | 0.54 g |
| Aspartic acid | 0.98 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.55 g |
| Proline | 0.45 g |
| Serine | 0.45 g |
FAQ
Are cooked oysters as nutritious as raw ones?
Cooking oysters with moist heat (like steaming) largely preserves their protein, mineral, and vitamin content. Some heat-sensitive vitamins like B12 may be slightly reduced, but they remain a highly nutritious food.
Why are oysters sometimes associated with a 'merroir' taste?
Similar to wine's 'terroir,' the concept of 'merroir' describes how an oyster's flavor is shaped by the specific minerals, salinity, and algae in its local water, giving each region's oysters a distinct taste.
What does 'cooked, moist heat' mean for oysters?
This preparation method involves cooking oysters using steam, simmering, or poaching, which gently cooks the meat, making it firmer and opaque while retaining its moisture and delicate flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.02 kcal/g · 45% calories from protein · 0.0 g fiber · 1.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.