FoodScore
0/ 100
Very goodseafood· 100 g

Oyster Raw

Oysters are a very good choice, scoring 80/100 due to their high protein content and rich micronutrient profile, particularly zinc and vitamin B12.

  • Oysters provide an excellent 22.81g of protein per 100g serving.
  • A 100g serving delivers 282% of the Daily Value for Vitamin B12 and 55% for Zinc.
  • This seafood is a minimally processed whole food, classified as NOVA 1.
  • With 150mg of sodium per 100g, oysters are a moderate sodium food.
  • Oysters contain 4.86g of total fat, with only 1.23g being saturated fat.
  • Scores +4 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
22.81g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
150mg
7% of Daily Value
+
What it brings to the table
Protein (22.8g)+10
Micronutrients (Iron, Phosphorus, Zinc, Vitamin B12, Riboflavin)+10
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 80

Oysters achieve a FoodScore of 80/100, placing them in the 'Very Good' category. This high score is primarily driven by several significant bonuses. A major contributor is their substantial protein content, providing 22.81 grams per 100-gram serving, which earns a strong bonus for meeting a significant portion of daily protein needs. Additionally, oysters are exceptionally rich in several key micronutrients. They provide an impressive 282% of the Daily Value for Vitamin B12 and 55% for Zinc, along with good amounts of iron (31% DV), phosphorus, and riboflavin, all of which contribute to a substantial micronutrient bonus. As a minimally processed whole food, classified as NOVA 1, oysters receive another bonus for their natural state, indicating no added sugars, unhealthy fats, or artificial ingredients. There are no significant penalties applied to oysters, as they contain no added sugar, trans fat, or excessive saturated fat. While they do contain some sodium at 150mg per 100g, this amount is not high enough to incur a penalty. To achieve an even higher score, oysters would need to provide more fiber or a broader spectrum of vitamins like Vitamin C or D, which are not present in significant amounts.

Health benefits

What the nutrients in oyster raw actually do for you, grounded in established dietary science.

Supports Muscle Health and Recovery

Oysters are an excellent source of high-quality protein, providing 22.81 grams per 100-gram serving. This amount contributes significantly to the daily protein intake recommended for muscle maintenance, growth, and repair, especially after physical activity. Protein is essential for building and repairing tissues, and the complete amino acid profile in oysters ensures the body has all the necessary building blocks. Furthermore, oysters contain Vitamin B12, with 282% of the Daily Value per 100g, which is crucial for energy metabolism and red blood cell production, both vital for muscle function and recovery. Including oysters in your diet can help meet protein targets without excessive calories.

Boosts Immune Function

Oysters are notably rich in zinc, offering 6mg per 100-gram serving, which is 55% of the Daily Value. Zinc is a critical mineral for the immune system, playing a role in the development and function of immune cells. Adequate zinc intake is associated with a healthy immune response and can help the body defend against pathogens. Beyond zinc, oysters also provide iron, which supports oxygen transport to cells, indirectly aiding overall immune health. Regular consumption of foods high in zinc, like oysters, can contribute to robust immune system function and general well-being, especially during cold and flu season.

Enhances Brain and Nerve Health

The exceptional amount of Vitamin B12 in oysters, providing 282% of the Daily Value per 100g, is highly beneficial for brain and nerve health. Vitamin B12 is essential for the formation of myelin, the protective sheath around nerves, and plays a crucial role in neurotransmitter synthesis, which impacts mood and cognitive function. A deficiency in B12 can lead to neurological issues, making oysters a valuable dietary source. While oysters do not contain significant omega-3s, their high B12 content makes them a strong contributor to maintaining neurological health and supporting cognitive processes as part of a balanced diet.

Contributes to Red Blood Cell Formation

Oysters are a good source of iron, supplying 5.5mg per 100-gram serving, which accounts for 31% of the Daily Value. Iron is a fundamental component of hemoglobin, the protein in red blood cells responsible for carrying oxygen from the lungs to all parts of the body. Adequate iron intake is vital for preventing iron-deficiency anemia, a condition that can lead to fatigue and weakness. The iron found in oysters is heme iron, which is more readily absorbed by the body compared to non-heme iron from plant sources. Consuming oysters can help ensure sufficient iron levels, supporting healthy red blood cell production and energy levels.

How to eat it

Oysters are typically consumed raw on the half shell, often with a squeeze of lemon or a dash of hot sauce, highlighting their natural briny flavor. They can also be steamed, grilled, or fried. While often considered a delicacy, they can be a nutritious addition to a balanced diet. A typical serving size might range from a few oysters as an appetizer to a dozen as a main course, depending on preparation and individual dietary needs.

Always source oysters from reputable suppliers to ensure freshness and safety, especially when consuming them raw.
For raw consumption, serve oysters immediately after shucking, ideally over ice, to maintain their optimal freshness and safety.
Incorporate oysters into cooked dishes like stews, pasta, or stir-fries to enjoy their flavor and nutrients while reducing raw consumption risks.
Pair oysters with acidic elements like lemon juice or vinegar-based mignonettes; this not only enhances flavor but can also aid in mineral absorption.
Things to keep in mind

Consuming raw or undercooked oysters carries a risk of foodborne illness, particularly from bacteria like *Vibrio vulnificus* or norovirus. This risk is higher for individuals with compromised immune systems, liver disease, diabetes, or cancer, as well as pregnant women and older adults. These populations should avoid raw oysters and ensure oysters are thoroughly cooked. While generally safe for most healthy individuals when properly handled, allergic reactions to shellfish are also possible, ranging from mild to severe. Individuals with known shellfish allergies should avoid oysters entirely.

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Reader questions
Are raw oysters healthy?
Yes, raw oysters are generally considered healthy due to their rich nutrient profile. They are an excellent source of protein, Vitamin B12, and zinc, which are crucial for muscle health, immune function, and neurological well-being. However, consuming raw oysters carries a risk of foodborne illness, especially for vulnerable populations, so proper sourcing and handling are essential.
Are oysters good for weight loss?
Oysters can be a good inclusion for weight management. They are high in protein (22.81g per 100g) and relatively low in calories (141 calories per 100g), which can promote satiety and help reduce overall calorie intake. Their nutrient density means you get a lot of essential vitamins and minerals without a high caloric load, making them a filling and nutritious option.
Are oysters considered ultra-processed?
No, oysters are not considered ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates that they are consumed in their natural state or have undergone minimal alterations like shucking, without the addition of industrial ingredients, artificial flavors, or excessive processing.
What is the best way to cook oysters to ensure safety?
To ensure safety, especially for those at higher risk of foodborne illness, oysters should be thoroughly cooked. This can involve steaming until their shells open, frying until golden brown, or baking until they are opaque and firm. Cooking oysters to an internal temperature of 145°F (63°C) effectively kills harmful bacteria and viruses.
What are some good alternatives to oysters if I have a shellfish allergy?
If you have a shellfish allergy, good alternatives that offer similar nutritional benefits, particularly protein and certain micronutrients, include other lean protein sources. Options like chicken breast, lean fish (such as cod or tilapia), or legumes (like lentils and beans) can provide comparable protein. For zinc, consider beef, pumpkin seeds, or cashews.
Do oysters contain omega-3 fatty acids?
While some seafood is known for its omega-3 content, oysters do not contain significant amounts. Per 100 grams, oysters provide 0 grams of omega-3 fatty acids. If you are looking to increase your intake of beneficial omega-3s, you would need to choose other fatty fish like salmon, mackerel, or sardines.
How do oysters contribute to bone health?
Oysters contribute modestly to bone health through their content of magnesium and phosphorus. While they are not a significant source of calcium (0% DV), the 30mg of magnesium (7% DV) and phosphorus they provide are important for bone structure and density. These minerals work in conjunction with calcium to maintain strong bones and teeth.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 172838)Updated 2026-04-20