Know what’s on your plate
Oysters
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 65 kcal —
- Protein 11 g 22%
- Carbohydrate 2.7 g 1%
- Fat 1.3 g 2%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sodium 510 mg 22%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 75 µg 8%
- Vitamin D 1 µg 5%
- Vitamin E 0.85 mg 6%
- Thiamin (B1) 0.15 mg 13%
- Riboflavin (B2) 0.19 mg 15%
- Niacin (B3) 1.8 mg 11%
- Pantothenic acid (B5) 0.37 mg 7%
- Vitamin B6 0.16 mg 9%
- Biotin (B7) 10 µg 33%
- Vitamin B12 17 µg 708%
Minerals
- Calcium 140 mg 11%
- Iron 5.7 mg 32%
- Magnesium 42 mg 10%
- Phosphorus 210 mg 17%
- Potassium 260 mg 6%
- Zinc 59.2 mg 538%
- Copper 7.5 mg 833%
- Manganese 0.33 mg 14%
- Selenium 23 µg 42%
- Iodine 60 µg 40%
Similar foods
- Oyster mushroomraw33 kcal / 100 g
- Pacific oysterraw67 kcal / 100 g
- Eastern oysterwild, raw51 kcal / 100 g
- Common oysterraw59 kcal / 100 g
- European oysterraw54 kcal / 100 g
- Musselsraw74 kcal / 100 g
- Clamsraw65 kcal / 100 g
- Shellfishraw72 kcal / 100 g
- Scallopraw81 kcal / 100 g
- Native oysteraquacultured, raw47 kcal / 100 g
Questions about Oysters
How do you tell if an oyster is fresh?
Fresh oysters should smell clean and briny, not strongly fishy, and their shells should be closed or close when tapped. Buy them alive from a reliable fishmonger and keep them cold until you shuck them.
How do you open an oyster safely?
Use a short, sturdy oyster knife and protect your hand with a folded tea towel or a cut-resistant glove. Hold the oyster flat-side up, work the knife into the hinge with a gentle twist, then slide it along the top shell to cut the muscle.
How do you cook oysters in their shells?
For an easy grill method, set them cup-side down over high heat for about 5 minutes, until the shells open; discard any that stay shut. Lift off the top shell and add a little butter, lemon or hot sauce before serving.
Can you eat oysters raw?
Yes, but raw oysters can carry harmful germs, and lemon juice or hot sauce does not make them safe. Keep them chilled, avoid oysters with damaged shells, and cook them thoroughly if you want to reduce the risk.
How should you store oysters before cooking them?
Keep live oysters in the fridge, cup-side down, under a clean damp cloth; do not seal them in an airtight container or leave them sitting in fresh water. Use them promptly and discard any with open shells that do not close when tapped.
What do oysters go well with?
Serve raw oysters with lemon, vinegar-based shallot dressing or a little horseradish; grilled oysters are good with garlic butter. They are also used in oyster stew, oyster pie and fried oyster sandwiches.
Are oysters nutritious?
A 100 g portion provides 11 g of protein and is high in zinc, copper and vitamin B12. Oysters are also a source of iron, iodine and selenium.
Are oysters higher in protein than mussels?
Mussels have more protein: 12.1 g per 100 g, compared with 11 g in oysters. Oysters have less energy, at 65 kcal per 100 g versus 74 kcal in mussels.
Source: CoFID (UK) 16-260 · per 100 g · carbohydrate per EU label, fibre excluded
