Oysters, baked or broiled
Common food
Photo: Wikipedia
Baked or broiled oysters are plump, briny morsels of the sea, transformed by heat into a savory, slightly caramelized delicacy. Their texture is uniquely tender and custard-like, offering a rich, umami-forward flavor with a clean, oceanic finish. Nutritionally, they are a potent source of lean protein and healthy fats, providing a satisfying meal with a relatively low calorie count.
Calorie split: 28% protein · 13% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People adore them for their intense, briny flavor that captures the essence of the ocean, often enhanced by toppings like garlic butter, breadcrumbs, or Parmesan. They are a celebrated centerpiece of social gatherings, from coastal oyster roasts to elegant restaurant appetizers, carrying a strong cultural tradition of communal feasting.
⚠️ Watch-outs & how to enjoy it better
Their strong, distinctive ocean flavor can be polarizing for some palates. As filter feeders, oysters can concentrate contaminants, so sourcing from reputable, safe waters is crucial. To counteract any potential heaviness from rich toppings, pair them with a crisp, acidic white wine or a simple squeeze of lemon to cut through the fat and refresh the palate.
Key benefits
- Excellent source of lean, complete protein
- Rich in omega-3 fatty acids for heart health
- High in essential minerals like zinc and selenium
- Low in carbohydrates and sugar
- Provides vitamin B12 for energy and nerve function
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single oyster can filter up to 50 gallons of water a day, making them crucial for maintaining clean coastal ecosystems.
Full nutrition (USDA data · scales with serving)
| Water | 81.3 g |
| Energy | 104 kcal |
| Protein | 7.1 g |
| Total lipid (fat) | 6.7 g |
| Carbohydrate, by difference | 3.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.78 g |
| Calcium, Ca | 74.0 mg |
| Iron, Fe | 5.7 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 121 mg |
| Potassium, K | 194 mg |
| Sodium, Na | 321 mg |
| Zinc, Zn | 48.8 mg |
| Copper, Cu | 3.5 mg |
| Selenium, Se | 24.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.11 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 81.1 mg |
| Vitamin B-12 | 9.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 36.0 ug |
| Retinol | 35.0 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| 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) | 0.00 ug |
| Vitamin K (phylloquinone) | 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 | 1.8 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.18 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.33 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:4 | 0.06 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.22 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.17 g |
| Cholesterol | 53.0 mg |
FAQ
Are baked oysters still nutritious compared to raw?
Yes, baking or broiling oysters retains most of their protein, minerals, and healthy fats. While some heat-sensitive vitamins may be slightly reduced, they remain a highly nutritious food.
What's the best way to tell if a baked oyster is done?
The oyster meat will become opaque and plump, and the edges will curl slightly. The butter or sauce in the shell should be bubbling vigorously.
Can I eat the liquid in the shell when baked?
Absolutely. The savory, briny liquid (called 'liquor') mixes with your toppings and is considered one of the most flavorful parts. Sopping it up with crusty bread is a classic practice.
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 1.04 kcal/g · 27% calories from protein · 0.0 g fiber · 0.8 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: 1.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.