Oysters nutrition facts

Oysters (3 oz, 85 g) has 87 calories, 9.7 g protein, 0 g fiber, 2.9 g fat. It is an excellent source of vitamin B12 (620% DV), zinc (607% DV), copper (539% DV) and a good source of protein and phosphorus.

Vitamin B12 620% DV Zinc 607% DV Copper 539% DV Selenium 61% DV Iron 43% DV

#1 of 14 fish and seafood for copper #1 of 14 fish and seafood for iron #2 of 13 fish and seafood for choline #6 of 14 fish and seafood for calcium #10 of 12 fish and seafood for vitamin E #5 of 11 fish and seafood for vitamin K

Nutrition Facts

Serving size3 oz (85 g)

Calories87

Total Fat 2.9g3.7%

Saturated Fat 0.8g4%

Trans Fat 0.06g

Cholesterol 67mg22%

Sodium 141mg6.1%

Total Carbohydrate 4.6g1.7%

Dietary Fiber 0g0%

Total Sugars 1g

Protein 9.7g19%

Vitamin D 0µg0%

Calcium 99mg7.6%

Iron 7.8mg43%

Potassium 118mg2.5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 46%
■ Fat 31%
■ Carbohydrate 22%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.6

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 31 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in oysters

Nutrient	Per 3 oz	% Daily Value
Macronutrients
Calories	87 kcal	4.3%
Protein	9.7 g	19%
Total fat	2.9 g	3.7%
Carbohydrate	4.6 g	1.7%
Fiber	0 g	0%
Sugars	1 g	no DV
Fats
Saturated fat	0.8 g	4%
Trans fat	0.06 g	no DV
Monounsaturated fat	0.4 g	no DV
Polyunsaturated fat	0.9 g	no DV
Omega-3 (ALA+EPA+DHA)	0.67 g	no DV
Omega-6 (linoleic)	0.07 g	no DV
Cholesterol	67 mg	22%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.03 mg	2.5%
Riboflavin (B2)	0.15 mg	12%
Niacin (B3)	1.6 mg	9.8%
Pantothenic acid (B5)	0.38 mg	7.6%
Vitamin B6	0.05 mg	3%
Folate (DFE)	12 µg	3%
Vitamin B12	14.88 µg	620%
Vitamin A (RAE)	22 µg	2.5%
Vitamin E	1.45 mg	9.6%
Vitamin D	0 µg	0%
Vitamin K	1.7 µg	1.4%
Choline	110 mg	20%
Minerals
Sodium	141 mg	6.1%
Calcium	99 mg	7.6%
Iron	7.8 mg	43%
Magnesium	30 mg	7.1%
Phosphorus	165 mg	13%
Potassium	118 mg	2.5%
Zinc	66.8 mg	607%
Copper	4.85 mg	539%
Manganese	0.5 mg	22%
Selenium	33.6 µg	61%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	66 g	no DV
Amino acids
Tryptophan	0.117 g	no DV
Threonine	0.039 g	no DV
Isoleucine	0.39 g	no DV
Leucine	0.609 g	no DV
Lysine	0.648 g	no DV
Methionine	0.218 g	no DV
Phenylalanine	0.351 g	no DV
Valine	0.445 g	no DV
Histidine	0.187 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	102 kcal	5.1%
Protein	11.4 g	23%
Total fat	3.4 g	4.4%
Carbohydrate	5.5 g	2%
Fiber	0 g	0%
Sugars	1.2 g	no DV
Fats
Saturated fat	0.9 g	4.7%
Trans fat	0.07 g	no DV
Monounsaturated fat	0.5 g	no DV
Polyunsaturated fat	1.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.79 g	no DV
Omega-6 (linoleic)	0.08 g	no DV
Cholesterol	79 mg	26%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.04 mg	3%
Riboflavin (B2)	0.18 mg	14%
Niacin (B3)	1.9 mg	12%
Pantothenic acid (B5)	0.45 mg	8.9%
Vitamin B6	0.06 mg	3.6%
Folate (DFE)	14 µg	3.5%
Vitamin B12	17.5 µg	729%
Vitamin A (RAE)	26 µg	2.9%
Vitamin E	1.7 mg	11%
Vitamin D	0 µg	0%
Vitamin K	2 µg	1.7%
Choline	130 mg	24%
Minerals
Sodium	166 mg	7.2%
Calcium	116 mg	8.9%
Iron	9.2 mg	51%
Magnesium	35 mg	8.3%
Phosphorus	194 mg	16%
Potassium	139 mg	3%
Zinc	78.6 mg	715%
Copper	5.71 mg	634%
Manganese	0.59 mg	26%
Selenium	39.5 µg	72%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	78 g	no DV
Amino acids
Tryptophan	0.138 g	no DV
Threonine	0.046 g	no DV
Isoleucine	0.459 g	no DV
Leucine	0.716 g	no DV
Lysine	0.762 g	no DV
Methionine	0.257 g	no DV
Phenylalanine	0.413 g	no DV
Valine	0.523 g	no DV
Histidine	0.22 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	29 kcal	1.4%
Protein	3.2 g	6.5%
Total fat	1 g	1.2%
Carbohydrate	1.5 g	0.6%
Fiber	0 g	0%
Sugars	0.3 g	no DV
Fats
Saturated fat	0.3 g	1.3%
Trans fat	0.02 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.22 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
Cholesterol	22 mg	7.5%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.01 mg	0.9%
Riboflavin (B2)	0.05 mg	3.9%
Niacin (B3)	0.5 mg	3.3%
Pantothenic acid (B5)	0.13 mg	2.5%
Vitamin B6	0.02 mg	1%
Folate (DFE)	4 µg	1%
Vitamin B12	4.96 µg	207%
Vitamin A (RAE)	7 µg	0.8%
Vitamin E	0.48 mg	3.2%
Vitamin D	0 µg	0%
Vitamin K	0.6 µg	0.5%
Choline	37 mg	6.7%
Minerals
Sodium	47 mg	2%
Calcium	33 mg	2.5%
Iron	2.6 mg	15%
Magnesium	10 mg	2.4%
Phosphorus	55 mg	4.4%
Potassium	39 mg	0.8%
Zinc	22.3 mg	203%
Copper	1.62 mg	180%
Manganese	0.17 mg	7.3%
Selenium	11.2 µg	20%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	22 g	no DV
Amino acids
Tryptophan	0.039 g	no DV
Threonine	0.013 g	no DV
Isoleucine	0.13 g	no DV
Leucine	0.203 g	no DV
Lysine	0.216 g	no DV
Methionine	0.073 g	no DV
Phenylalanine	0.117 g	no DV
Valine	0.148 g	no DV
Histidine	0.062 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #171980 ("Mollusks, oyster, eastern, wild, cooked, moist heat").

Nutrients in oysters, in detail

Zinc in oysters

Frequently asked questions

How many calories are in oysters?

Oysters has 87 calories per 3 oz (85 g), or 102 calories per 100 g, according to USDA FoodData Central.

How much protein is in oysters?

9.7 g of protein per 3 oz, which is 19% of the 50 g Daily Value.

What is oysters rich in?

Per serving, oysters is richest in Vitamin B12 at 620% of the Daily Value, Zinc (607%), Copper (539%), Selenium (61%).

Is oysters healthy?

By nutrient density, oysters scores 92 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fish and seafood

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.