Oysters
The single richest common food source of zinc, and unusually high in B12 and copper.
Nutrition per 100 g
Standardised to 100 g of oysters for fair comparison. Typical serving: 6 medium (84 g) — 116 kcal per 84 g serving.
| Nutrient | Per 100 g | Per serving (84 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 138 kcal | 116 kcal | 100 kcal |
| Protein | 14.3 g | 12 g | 10.3 g |
| Carbohydrate | 8 g | 6.7 g | 5.8 g |
| Fat | 4.9 g | 4.1 g | 3.5 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of oysters, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (84 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.24 mg | 0.2 mg | 2% |
| Thiamin | 0.27 mg | 0.23 mg | 23% |
| Riboflavin | 0.46 mg | 0.39 mg | 35% |
| Niacin | 7.5 mg | 6.3 mg | 47% |
| Vitamin B6 | 0.64 mg | 0.54 mg | 38% |
| Folate | 13 µg | 10.9 µg | 3% |
| Vitamin B12 | 6.8 µg | 5.7 µg | 283% |
| Pantothenic acid | 2.7 mg | 2.3 mg | 54% |
| Minerals | |||
| Calcium | 4 mg | 3.4 mg | <1% |
| Iron | 5.5 mg | 4.6 mg | 31% |
| Magnesium | 30 mg | 25.2 mg | 7% |
| Phosphorus | 217 mg | 182 mg | 17% |
| Potassium | 250 mg | 210 mg | 5% |
| Sodium | 150 mg | 126 mg | 7% |
| Zinc | 6 mg | 5 mg | 55% |
| Selenium | 29.8 µg | 25 µg | 54% |
| Copper | 0.19 mg | 0.16 mg | 21% |
| Manganese | 0.027 mg | 0.023 mg | 1% |
Source: USDA FoodData Central — Emu, oyster, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat oysters?
- Six oysters can supply several times the daily zinc requirement.
- Substantial iron and B12 in a small portion.
- Filter feeders with a very low environmental footprint.
How to include it
- Serve raw with lemon and a vinegar shallot dressing.
- Grill with garlic butter and breadcrumbs.
- Add smoked tinned oysters to salads.
Things to consider
- Raw oysters carry a real risk of vibrio and norovirus — avoid in pregnancy or if immunocompromised.
- Zinc intakes far above the requirement can interfere with copper absorption.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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