At a glance
- 9.7 g protein and 87 calories per 3 oz (85 g).
- 11.2 g protein per 100 calories: #126 of 536 foods in our USDA list, #41 of 46 in fish & seafood.
- 0 g fiber and 141 mg sodium per serving.
What is oysters like to eat?
Oysters are shellfish eaten raw on the half shell or cooked, grilled, baked or fried. Cooked oysters also go into stews, stuffings and po' boy sandwiches.
How can you eat more oysters?
Try this
Grill or bake with garlic butterMake an oyster stew with milkAdd to a seafood gumboTop cooked oysters with herbs and lemonIs oysters good on a GLP-1?
Cooked oysters are soft and small, so one or two in a warm stew is an easy portion to start with. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does oysters compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Oysters | 3 oz | 9.7 g | 87 | 11.2 g |
| Clams | 3 oz | 21.8 g | 126 | 17.3 g |
| Mussels | 3 oz | 20.2 g | 146 | 13.8 g |
| Scallops | 3 oz | 17.4 g | 94 | 18.5 g |
Close to oysters per calorie: sardines (11.8 g), mushrooms (11.6 g), asparagus (10.9 g), salmon (10.7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Buy from a trusted seller and keep them cold; cooked oysters are the safer choice over raw.
What's the full nutrition for oysters?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 87 | 102 | |
| Protein | 9.7 g | 11.4 g | 19% |
| Fat | 2.9 g | 3.4 g | |
| Saturated fat | 0.8 g | 0.9 g | 4% |
| Carbohydrate | 4.7 g | 5.5 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 1 g | 1.2 g | |
| Sodium | 141 mg | 166 mg | 6% |
| Calcium | 99 mg | 116 mg | 8% |
| Iron | 7.8 mg | 9.21 mg | 43% |
| Vitamin B12 | 14.9 mcg | 17.5 mcg | 621% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Mollusks, oyster, eastern, wild, cooked, moist heat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
