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- U.S. Food and Drug Administration: Raw Oyster Myths
- Centers for Disease Control and Prevention: Protein
- WomensHealth.gov: Fitness and Nutrition: Minerals
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Calories in Fresh Oysters
Oysters are a low-calorie, high-nutrient food, and fit well into a healthy, balanced diet. One 3-ounce serving of fresh oysters contains just 69 calories, making it a far lighter choice than other proteins such as T-bone steak, which contains more than double the calories in the same-size serving. However, eating raw oysters comes with a risk, so you're safest steaming or baking the mollusks instead.
Tips
Fresh Oysters has 62 Calories and 8.04 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database.
Oyster Nutrition
Oysters have relatively few calories but provide more than 8 grams of protein per serving; for perspective, men need about 56 grams of protein per day, while women need about 46 grams. Oysters are also high in zinc, which is necessary for healthy skin and immune function, as well as rich in copper, which is essential for healthy bones and red blood cells.
Oyster Warning
Sardine Allergies
Learn More
Oysters may be lean and nutritious, but eating them raw may expose you to a potentially deadly bacteria strain called Vibrio vulnificus, according to the U.S. Food and Drug Administration 3. Even eating small portions of affected oysters may lead to serious illness -- and mixing the oysters with hot sauce or alcohol will not kill the bacteria. Because it's impossible for consumers to distinguish tainted specimens from safe ones, the FDA advises against eating any uncooked oysters.
Related Articles
References
- USDA National Nutrient Database: Basic Report: 15171, Mollusks, Oyster, Pacific, Raw
- USDA National Nutrient Database: Basic Report:13480, Beef, Short Loin, T-Bone Steak, Separable Lean Only, Trimmed to 0" fat, All Grades, Cooked, Broiled
- U.S. Food and Drug Administration: Raw Oyster Myths
- Mollusks, oyster, Pacific, raw. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- 7 Reasons to Love Oysters-Even If You Hate Them. Cleveland Clinic. Updated 2016.
- Zinc: Fact Sheet for Health Professionals. National Institutes of Health, Office of Dietary Supplements. Updated 2020.
- 10 Tips: Eat Seafood Twice a Week. ChooseMyPlate U.S. Department of Agriculture.
- Ihn HJ, Kim JA, Lim S, et al. Fermented oyster extract prevents ovariectomy-induced bone loss and suppresses osteoclastogenesis. Nutrients. 2019;11(6). doi:10.3390/nu11061392
- Tischmann L, Drummen M, Gatta-Cherifi B, et al. Effects of a high-protein/moderate-carbohydrate diet on appetite, gut peptides, and endocannabinoids-A preview study. Nutrients. 2019;11(10). doi:10.3390/nu11102269
- Kaufman C. Foods to Fight Iron Deficiency. Academy of Nutrition and Dietetics. Updated 2020.
- Shellfish allergy is not a shell game. American Academy of Asthma, Allergy & Immunology. Updated 2020.
- Risks of Eating Raw Oysters and Clams. Virginia Department of Health. Updated 2018.
- Types of oysters. Berkeley Wellness University of California. Updated 2015.
- Dolaski AM. True or False: Only Eat Oysters in Months That End in 'R'. American Council on Science and Health. Updated 2016.
- Phillips KE, Satchell KJ. Vibrio vulnificus: From oyster colonist to human pathogen. PLoS Pathog. 2017;13(1):e1006053. doi:10.1371/journal.ppat.1006053
- Hassard F, Sharp JH, Taft H, et al. Critical review on the public health impact of norovirus contamination in shellfish and the environment: A UK perspective. Food Environ Virol. 2017;9(2):123–141. doi:10.1007/s12560-017-9279-3
Writer Bio
Nina K. is a Los Angeles-based journalist who has been published by USAToday.com, Fitday.com, Healthy Living Magazine, Organic Authority and numerous other print and web publications. She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.