How healthy are oysters?
Are oysters healthy? Yes, for most people. Oysters score 77/100 on the HowHealthyIs Score: 100 g provide 102 kcal, 9.2 mg iron and 11 g protein. Oysters are the richest food source of zinc and very rich in vitamin B12. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Oysters rank higher than 77% of them.
Counts in favor (% daily value per 100 kcal)
- Iron50%
- Protein22%
- Vitamin E11%
- Calcium9%
- Magnesium8%
- Potassium3%
- Vitamin A3%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 106 minus 12 = 95. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in oysters?
Calories86kcal
Protein9.6g
Carbohydrates4.6g
Fat2.9g
Fiber0g
Sugars1g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 102 kcal | 86 kcal | |
| Protein | 11 g | 9.6 g | 19% |
| Carbohydrates | 5.5 g | 4.6 g | 2% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 1.2 g | 1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 3.4 g | 2.9 g | 4% |
| Saturated fat | 0.9 g | 0.8 g | 4% |
| Vitamins | |||
| Vitamin A | 26 µg | 22 µg | 2% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 1.7 mg | 1.4 mg | 10% |
| Minerals | |||
| Calcium | 116 mg | 97 mg | 7% |
| Iron | 9.2 mg | 7.7 mg | 43% |
| Potassium | 139 mg | 117 mg | 2% |
| Magnesium | 35 mg | 29 mg | 7% |
| Sodium | 166 mg | 139 mg | 6% |
Source: USDA FoodData Central, "Mollusks, oyster, eastern, wild, cooked, moist heat" (FDC 171980). Values rounded.
Why are oysters good for you?
- 7.7 mg iron in 6 medium, 43% of the daily value. Iron contributes to the normal formation of red blood cells.
- 9.6 g protein in 6 medium, 19% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use them
- A zinc-rich treat
- Cooked in stews
What should you watch out for?
- Raw oysters can carry Vibrio bacteria; people with liver disease or weak immunity should eat them cooked.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.
How do oysters compare?
Common questions about oysters
How many calories are in oysters?
100 g of oysters has 102 kcal. A typical portion, 6 medium (84 g), has about 86 kcal.
How much protein is in oysters?
Oysters have 11 g of protein per 100 g, or about 9.6 g in 6 medium.
Are oysters good for weight loss?
Oysters are fairly calorie-dense (102 kcal per 100 g), so portion size matters more than the food itself. 6 medium is about 86 kcal.