Oyster can provide an array of health benefits thanks to their high content of vitamins and minerals. They're also an excellent source of protein, vitamin D, zinc, iron and copper and have high levels of vitamin C, phosphorous, niacin and riboflavin. Due to their high vitamin and mineral content, oysters are certainly a shellfish we recommend consuming regularly.
A rich source of: vitamin D, zinc, iron, riboflavin, niacin, phosphorus.
Oysters, raw
| Energy (kcal) | 65 |
| Energy (kJ) | 275 |
| Water (g) | 85.7 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 10.8 |
| Protein (g)/100kcal | 16.6 |
| Protein % of calories | 66.5 |
| Carbohydrate (g) | 2.7 |
| Carbohydrate (g)/100kcal | 4.2 |
| Carb % of calories | 16.6 |
| Fat (g) | 1.3 |
| Fat (g)/100kcal | 2 |
| Fat % of calories | 18 |
| Satd FA /100g fd (g) | 0.2 |
| Omega 3 /100g | 0.4 |
| Omega 6 /100g | 0.1 |
| Mono FA /100g food (g) | 0.2 |
| Poly FA /100g food (g) | 0.4 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 71 |
| Potassium (mg) | 380 |
| Calcium (mg) | 49 |
| Magnesium (mg) | 27 |
| Phosphorus (mg) | 220 |
| Iron (mg) | 0.2 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.5 |
| Chloride (mg) | 96 |
| Manganese (mg) | 0 |
| Selenium (µg) | 28 |
| Iodine (µg) | 330 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 2 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 4.3 |
| Tryptophan/60 (mg) | 3.9 |
| Niacin equivalent (mg) | 8.2 |
| Vitamin B6 (mg) | 0.5 |
| Vitamin B12 (µg) | 2 |
| Folate (µg) | N |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | 2 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 57 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |