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Oysters Nutrition Facts: Are Oysters Good for You?
Raw, wild eastern oysters are low in calories and fat, providing notable amounts of several key minerals and vitamins. A 100-gram serving is high in zinc, copper, vitamin B12, iron, and selenium, and is a good source of protein. Oysters contain some cholesterol and sodium, so their place in a healthy diet depends on portion size and what else you eat. They are very low in carbohydrates and contain no dietary fiber.
Per 100 g · Mollusks, oyster, eastern, wild, raw
What stands out in oysters
- Extremely high in zinc and copper. A 100-gram portion of raw oysters provides 39.3 mg of zinc and 2.9 mg of copper. This amounts to 357% of the Daily Value for zinc and 318% for copper.
- High in vitamin B12. Oysters are also high in vitamin B12, with 8.8 mcg per 100 grams. This is 365% of the Daily Value for this vitamin.
- Source of iron and selenium. This serving size also contains 4.6 mg of iron and 19.7 mcg of selenium. These amounts represent 26% and 36% of their respective Daily Values.
- Low in calories and fat. Raw oysters have 51 calories and about 2 grams of total fat per 100 grams. They contain less than half a gram of saturated fat (0.47 g).
What to keep in mind
- A 100-gram serving of raw oysters contains 40 mg of cholesterol, which is 13% of the Daily Value. It also has 85 mg of sodium, or 4% of the Daily Value. This data is for raw, unseasoned oysters; preparation methods can add significant sodium.
Oysters nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 51 kcal | – |
| Protein | 5.7 g | 11% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.47 g | 2% |
| Monounsaturated fat | 0.25 g | – |
| Polyunsaturated fat | 0.53 g | – |
| Cholesterol | 40 mg | 13% |
| Carbohydrate | 2.7 g | 1% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0.62 g | – |
| Water | 89 g | – |
| Sodium | 85 mg | 4% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 156 mg | 3% |
| Calcium | 59 mg | 5% |
| Iron | 4.6 mg | 26% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 97 mg | 8% |
| Zinc | 39.3 mg | 357% |
| Copper | 2.9 mg | 318% |
| Manganese | 0.3 mg | 13% |
| Selenium | 19.7 mcg | 36% |
| Vitamin A (RAE) | 13 mcg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.85 mg | 6% |
| Vitamin K | 1 mcg | 1% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.09 mg | 7% |
| Niacin (B3) | 0.93 mg | 6% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate (DFE) | 7 mcg | 2% |
| Vitamin B12 | 8.8 mcg | 365% |
| Choline | 65 mg | 12% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Oysters by portion
The nutrition data is based on a 100-gram serving, but common portions vary. A serving of 6 medium oysters (84 g) has 43 calories, about 5 grams of protein, and 2.3 grams of carbohydrates. A larger portion of one cup (248 g) contains 126 calories, 14.1 grams of protein, and 6.7 grams of carbohydrates. Both portion sizes contain no dietary fiber and have less than 2 grams of total sugars.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 6 medium | 84 g | 43 | 4.8 g | 2.3 g | 0 g | 1.4 g |
| 1 cup | 248 g | 126 | 14.1 g | 6.7 g | 0 g | 4.2 g |
How oysters compares with other fish and seafood
Compared to 11 other types of fish and seafood, raw oysters are the lowest in calories (51 kcal), protein (5.7 g), and potassium. However, they rank number one for iron (4.6 mg) and zinc (39.3 mg) content per 100 grams. They have more carbohydrates (2.7 g) than many other seafood options like canned tuna, lobster, shrimp, or cod, all of which contain almost no carbs. Oysters are also lower in protein than these alternatives. For example, shrimp provides 24 grams of protein per 100 grams, while oysters provide about 6 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Oysters | 51 | 5.7 g | 2.7 g | 0 g | 1.7 g |
| Canned Tuna | 86 | 19.4 g | 0 g | 0 g | 0.96 g |
| Lobster | 89 | 19 g | 0 g | 0 g | 0.86 g |
| Shrimp | 99 | 24 g | 0.2 g | n/a g | 0.28 g |
| Cod | 105 | 22.8 g | 0 g | 0 g | 0.86 g |
Quick answers
How many calories are in 6 oysters?
A serving of 6 medium raw oysters (84 grams) contains 43 calories.
How much protein is in a cup of oysters?
One cup of raw oysters (248 grams) provides 14.1 grams of protein, which is about 28% of the Daily Value.
Do oysters have carbs or sugar?
Yes, but in small amounts. A 100-gram serving has 2.7 grams of carbohydrates and 0.62 grams of total sugars. Oysters contain no dietary fiber.
When to talk to a doctor or dietitian
- Oysters contains shellfish, one of the major food allergens in the US. If you have a known or suspected shellfish allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- If you are pregnant, breastfeeding or feeding young children, the FDA and EPA publish advice on which fish to choose and how often.
- These values are for raw oysters. Raw shellfish can carry harmful bacteria, so people with liver disease, diabetes or a weakened immune system are generally advised to eat oysters only fully cooked.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how oysters fits your situation.
Last updated October 21, 2026