Nutrition for Oyster (raw)

Calories, Protein, Vitamins and More


image of oyster source

Oyster Nutrition Summary

One raw oyster (14 grams or 0.49 oz) contains 8 calories and 0.7 grams of protein. Oyster consist of 86% water, 6% carbohydrates, 5% protein, and 2% fat.

Oyster is an excellent source of a few nutrients, including Vitamin B12. It also contains significant amounts of iron, potassium, copper, phosphorus, zinc and selenium.

In one raw oyster:

  • Calories: 8
  • Protein: 0.7 g
  • Fat: 0.2 g, (Saturated: 0.1 g)
  • Cholesterol: 3.5 mg
  • Sodium: 24.9 mg
There is no significant amounts of sugar or dietary fiber in oyster.

See the Oyster Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Mollusks, oyster, eastern, farmed, raw.

Calories in Oyster

Oyster has 8 calories per oyster or 57 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

41% of calories in oyster are from carbohydrates, 36% of calories are from protein and 23% of calories are from fat.

Calories from Fat

About 23% the calories in raw Oyster are from fat. Oyster has a moderate amount of total fat, with 0.2 grams per oyster. Most of the fat in oyster are healthier unsaturated fats.

Oyster contains 3.5 mg of cholesterol and no trans-fat.

  • Total fat: 0.2 g
  • Cholesterol: 3.5 mg
  • Saturated fat: 0.1 g
  • Monounsaturated fat: < 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of trans fat in oyster.

Calories Similar to Oyster

Some other seafoods with similar calories to oyster by weight:


Protein in Oyster

A single oyster contains 0.7 grams of protein. Although oyster is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.73 g
  • Tryptophan: 0.01 g
  • Threonine: 0.03 g
  • Isoleucine: 0.03 g
  • Leucine: 0.05 g
  • Lysine: 0.05 g
  • Methionine: 0.02 g
  • Phenylalanine: 0.03 g
  • Valine: 0.03 g
  • Histidine: 0.01 g

Protein Similar to Oyster

Some other seafoods with similar amounts of protein to oyster by weight:

Vitamins and Minerals in Oyster

An good source of nutrients, raw oyster contains abundant amounts of Vitamin B12. In fact, a single oyster contains 95% of recommended daily values or 2.3 ug of Vitamin B12.

Vitamins in oyster (1 medium):
  • Vitamin a: 1.1 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 0.7 mg
  • Folate: 2.5 ug
  • Vitamin b12: 2.3 ug
Minerals in oyster (1 medium):
  • Calcium: 6.2 mg
  • Potassium: 17.4 mg
  • Iron: 0.8 mg
  • Magnesium: 4.6 mg
  • Zinc: 5.3 mg
  • Selenium: 8.9 ug
  • Phosphorus: 13 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
There is no significant amounts of choline, pantothenic acid, vitamin e or vitamin k in oyster.

Similar to Oyster for Vitamin B12

Here are some other seafoods with similarly abundant amounts of Vitamin B12 to oyster:

Oyster Nutrition Chart

Oyster:

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monounsaturated fat G
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iron
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thiamin (Vitamin B1)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Oyster in Cooking

Oyster is in the top 25% most popular ingredients for recipes. Most recipes call for one or two oysters.

Friends and Relatives of Oyster

Foods commonly cooked with oyster: Other similar relatives:


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