NutriSeek

Fish & Seafood

Oysters

Rich in Vitamin B12Rich in ZincRich in CopperRich in Selenium

Overview

Why eat oysters?

Oysters are one of the most nutrient-dense foods in the sea, delivering extraordinary amounts of zinc, vitamin B12 and copper for only about 51 calories per 100 g. They also supply iron, selenium and a modest dose of omega-3 fats, making a small serving punch far above its weight.

Good to know: Raw oysters can carry Vibrio bacteria, so pregnant people, older adults and anyone with a weakened immune system should eat them cooked.

  1. Exceptional zinc content

    Six medium oysters provide 33 mg of zinc, around 300% of the Daily Value, supporting immune function, wound healing and taste perception.

  2. Vitamin B12 powerhouse

    With 8.75 µg per 100 g, or 365% DV, oysters help maintain red blood cells and healthy nerve function better than almost any other food.

  3. Iron and copper together

    Each 100 g brings 4.6 mg of iron (26% DV) alongside 2.9 mg of copper, two minerals that work together in oxygen transport and energy production.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in oysters?

Calories

51kcal

Protein

5.7g

Carbs

2.7g

Fat

1.7g

Fiber

0g

Sugars

0.62g

Minerals

  • Calcium59 mg5%
  • Iron4.6 mg26%
  • Magnesium18 mg4%
  • Phosphorus97 mg8%
  • Potassium156 mg3%
  • Sodium85 mg4%
  • Zinc39 mg357%
  • Copper2.9 mg318%
  • Selenium20 µg36%

Vitamins

  • Vitamin A13 µg1%
  • Vitamin E0.85 mg6%
  • Vitamin K1 µg1%
  • Thiamin (B1)0.02 mg2%
  • Riboflavin (B2)0.09 mg7%
  • Niacin (B3)0.93 mg6%
  • Vitamin B60.03 mg2%
  • Folate7 µg2%
  • Vitamin B128.8 µg365%

Other compounds

  • Omega-3 EPA0.18 g
  • Omega-3 DHA0.14 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Mollusks, oyster, eastern, wild, raw” (SR Legacy, FDC ID 171978).View the USDA record ↗ (opens in a new tab).