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
| Nutrient | Per 1 undetermined serving ( 3 oz ) (85 g) | Per 100 g |
|---|---|---|
| Calories | 135 | 159 |
| Protein | 24 g | 29 g |
| Total carbohydrate | 0 g | 0 g |
| Total fat | 3 g | 4 g |
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
Photo by Atlantic Ambience on Pexels
Selecting, storing & prepping oysters
- Selecting
- Live oysters should have tightly closed shells (or shells that snap shut when tapped) and smell like clean ocean brine; any that are open and won't close, cracked, or smell off should be discarded.
- Storing
- Live oysters keep 1-2 weeks refrigerated when stored cup-side-down in a bowl covered with a damp cloth, not sealed in an airtight container or submerged in water.
- Prepping
- Chilling oysters thoroughly before shucking firms up the muscle and makes the shell easier to open safely.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
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.
- What is the nutritional value of oysters?
- Per 1 undetermined serving ( 3 oz ) (85 g), oysters has 135 calories, 24 g protein, 0 g carbohydrate, and 3 g fat, plus notable amounts of Vitamin B12, Selenium, Niacin, Zinc, Vitamin B6, and Iron. See the full nutrition facts label above for every vitamin and mineral.
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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://nutrifactshub.com/foods/oysters