Seafood
Oysters nutrition facts
A 1 undetermined serving ( 3 oz ) (85 g) serving of oysters provides 135 calories, 24 g protein, 0 g carbohydrate, and 3 g fat — about 76% of its calories from protein, 0% from carbohydrate, and 24% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (85 g)
- Vitamin E
- 0.20 mg
- Thiamin (B1)
- 0.20 mg
- Riboflavin (B2)
- 0.25 mg
- Niacin (B3)
- 6.14 mg
- Vitamin B6
- 0.47 mg
- Folate (DFE)
- 13.6 mcg
- Vitamin B12
- 5.37 mcg
- Magnesium
- 24.6 mg
- Phosphorus
- 239 mg
- Zinc
- 4.20 mg
- Copper
- 0.15 mg
- Manganese
- 0.02 mg
- Selenium
- 39.5 mcg
Nutrition highlights
Per 1 undetermined serving ( 3 oz ) (85 g), oysters is an excellent source of Vitamin B12, Selenium, Protein, Niacin, Zinc, Vitamin B6, and Iron and a good source of Riboflavin, Phosphorus, Thiamin, and Copper.
Relatively high in Cholesterol per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined serving ( 3 oz ) (85 g) serving.
Key metrics
Nutrient density
Per 100 kcal, oysters delivers about 14% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More protein than 98% of foods · 86% of seafood
- More iron than 95% of foods · 93% of seafood
- More potassium than 83% of foods · 79% of seafood
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest seafood to oysters by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, oysters is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in oysters?
- A 1 undetermined serving ( 3 oz ) (85 g) serving of oysters has about 135 calories. Per 100 g, it has 159 calories — a moderate calorie density.
- How much protein is in oysters?
- Oysters provides about 24 g of protein per 1 undetermined serving ( 3 oz ) (85 g) serving, which is 49% of the Daily Value — an excellent source.
- What are the macros in oysters?
- Per serving, oysters has roughly 24 g protein, 0 g carbohydrate, and 3 g fat. By calories, that is 76% protein, 0% carbohydrate, and 24% fat.
- Is oysters high in protein?
- Oysters has a protein density of about 18.1 g per 100 kcal, and 76% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in oysters?
- Per 1 undetermined serving ( 3 oz ) (85 g), oysters is a notable source of Vitamin B12, Selenium, Niacin, Zinc, Vitamin B6, and Iron. The label above lists the full micronutrient profile with % Daily Values.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 172843 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Oysters Nutrition Facts.” https://www.nutrifactshub.com/foods/oysters