Oysters on the half shell are highly nutritious and low in calories, making them a popular choice for a healthy diet. Here's a breakdown of the typical nutritional value per 6 medium raw oysters (about 3 oz or 85 grams):
Oysters on the half shell are highly nutritious and low in calories, making them a popular choice for a healthy diet. Here's a breakdown of the typical nutritional value per 6 medium raw oysters (about 3 oz or 85 grams):
Nutritional Profile (Raw Oysters on the Half Shell)
Calories: ~50–60 kcal
Protein: ~6 grams
Fat: ~1.5–2 grams (mostly healthy fats)
Carbohydrates: ~2–3 grams
Sugar: ~0 grams
Cholesterol: ~40–50 mg
Sodium: ~90–150 mg
Rich in Micronutrients
Zinc: ~100%–500% of Daily Value (DV) — excellent for immunity and healing
Vitamin B12: ~200%–300% DV — supports nerve function and red blood cells
Iron: ~20%–40% DV — helps transport oxygen in the blood
Copper, Selenium, Manganese: High levels — important for metabolism and antioxidant function
Omega-3 Fatty Acids: ~300–500 mg — supports heart and brain health
Key Benefits
Low in calories, high in protein — good for lean diets.
Exceptional source of zinc and B12.
Raw form retains more nutrients (but ensure safe sourcing to avoid foodborne illness).