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Oysters nutrition: calories, carbs, GI, protein, fiber, fats

Mollusks, oyster, eastern, wild, cooked, moist heat
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Oysters

Oysters
Glycemic index ⓘ Oysters can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0 (low)
Calories ⓘ Calories per 100-gram serving 102
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 5.45 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 7.4 (acidic)
TOP 6% Iron ⓘHigher in Iron content than 94% of foods
TOP 8% Zinc ⓘHigher in Zinc content than 92% of foods
TOP 14% Vitamin B12 ⓘHigher in Vitamin B12 content than 86% of foods
TOP 14% Copper ⓘHigher in Copper content than 86% of foods
TOP 20% Calcium ⓘHigher in Calcium content than 80% of foods

Oysters calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 102
Calories in 3 oz 87 85 g
Calories in 6 medium 43 42 g

Oysters Glycemic index (GI)

Oysters can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216% 71%
Calcium: 116 mg of 1,000 mg 12%
Iron: 9.21 mg of 8 mg 115%
Magnesium: 35 mg of 420 mg 8%
Phosphorus: 194 mg of 700 mg 28%
Potassium: 139 mg of 3,400 mg 4%
Sodium: 166 mg of 2,300 mg 7%
Zinc: 78.6 mg of 11 mg 715%
Copper: 5.707 mg of 1 mg 634%
Manganese: 0.591 mg of 2 mg 26%
Selenium: 39.5 µg of 55 µg 72%
Choline: 130 mg of 550 mg 24%

Mineral chart - relative view

Iron
9.21 mg
TOP 6%
Zinc
78.6 mg
TOP 8%
Copper
5.707 mg
TOP 14%
Calcium
116 mg
TOP 20%
Selenium
39.5 µg
TOP 24%
Magnesium
35 mg
TOP 28%
Manganese
0.591 mg
TOP 36%
Phosphorus
194 mg
TOP 40%
Sodium
166 mg
TOP 44%
Choline
130 mg
TOP 47%
Potassium
139 mg
TOP 73%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Vitamin A: 88 IU of 5,000 IU 2%
Vitamin E : 1.7 mg of 15 mg 11%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.036 mg of 1 mg 3%
Vitamin B2: 0.18 mg of 1 mg 14%
Vitamin B3: 1.85 mg of 16 mg 12%
Vitamin B5: 0.447 mg of 5 mg 9%
Vitamin B6: 0.061 mg of 1 mg 5%
Folate: 14 µg of 400 µg 4%
Vitamin B12: 17.5 µg of 2 µg 729%
Vitamin K: 2 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B12
17.5 µg
TOP 14%
Vitamin E
1.7 mg
TOP 41%
Vitamin A
88 IU
TOP 44%
Vitamin B2
0.18 mg
TOP 51%
Folate
14 µg
TOP 54%
Vitamin B3
1.85 mg
TOP 59%
Vitamin B5
0.447 mg
TOP 62%
Vitamin K
2 µg
TOP 65%
Vitamin B6
0.061 mg
TOP 75%
Vitamin B1
0.036 mg
TOP 79%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

12% 4% 6% 77% 2%
Protein:
Daily Value: 23%
11.42 g of 50 g
23%
Fats:
Daily Value: 5%
3.42 g of 65 g
5%
Carbs:
Daily Value: 2%
5.45 g of 300 g
2%
Water:
Daily Value: 4%
78.19 g of 2,000 g
4%
Other:
1.52 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 148% 14% 99% 79% 109% 74% 71% 87% 95%
Tryptophan: 138 mg of 280 mg 49%
Threonine: 46 mg of 1,050 mg 4%
Isoleucine: 459 mg of 1,400 mg 33%
Leucine: 716 mg of 2,730 mg 26%
Lysine: 762 mg of 2,100 mg 36%
Methionine: 257 mg of 1,050 mg 24%
Phenylalanine: 413 mg of 1,750 mg 24%
Valine: 523 mg of 1,820 mg 29%
Histidine: 220 mg of 700 mg 31%

Fat type information

38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g

Carbohydrate type breakdown

42% 58%
Starch: 0.9 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Oysters

23% 77%
Sugar: 1.23 g
Fiber: 0 g
Other: 4.22 g

All nutrients for Oysters per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 102kcal 5% 73% 2.2 times more than OrangeOrange
Protein 11.42g 27% 41% 4 times more than BroccoliBroccoli
Fats 3.42g 5% 59% 9.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 5.45g N/A 56% 9.9 times less than ChocolateChocolate
Carbs 5.45g 2% 59% 5.2 times less than RiceRice
Cholesterol 79mg 26% 22% 4.7 times less than EggEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 9.21mg 115% 6% 3.5 times more than BeefBeef
Calcium 116mg 12% 20% 1.1 times less than MilkMilk
Potassium 139mg 4% 73% 1.1 times less than CucumberCucumber
Magnesium 35mg 8% 28% 4 times less than AlmondAlmond
Sugar 1.23g N/A 65% 7.3 times less than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 5.71mg 634% 14% 40.2 times more than ShiitakeShiitake
Zinc 78.6mg 715% 8% 12.5 times more than BeefBeef
Starch 0.9g 0% 96% 17 times less than PotatoPotato
Phosphorus 194mg 28% 40% 1.1 times more than Chicken meatChicken meat
Sodium 166mg 7% 44% 3 times less than White BreadWhite Bread
Vitamin A 88IU 2% 44% 189.8 times less than CarrotCarrot
Vitamin A RAE 26µg 3% 41%
Vitamin E 1.7mg 11% 41% 1.2 times more than KiwifruitKiwifruit
Selenium 39.5µg 72% 24%
Manganese 0.59mg 26% 36%
Vitamin B1 0.04mg 3% 79% 7.4 times less than Pea rawPea raw
Vitamin B2 0.18mg 14% 51% 1.4 times more than AvocadoAvocado
Vitamin B3 1.85mg 12% 59% 5.2 times less than Turkey meatTurkey meat
Vitamin B5 0.45mg 9% 62% 2.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.06mg 5% 75% 2 times less than OatOat
Vitamin B12 17.5µg 729% 14% 25 times more than PorkPork
Vitamin K 2µg 2% 65% 50.8 times less than BroccoliBroccoli
Folate 14µg 4% 54% 4.4 times less than Brussels sproutBrussels sprout
Trans Fat 0.07g N/A 65% 219 times less than MargarineMargarine
Saturated Fat 0.95g 5% 62% 6.2 times less than BeefBeef
Monounsaturated Fat 0.51g N/A 71% 19.4 times less than AvocadoAvocado
Polyunsaturated fat 1.06g N/A 44% 44.7 times less than WalnutWalnut
Tryptophan 0.14mg 0% 73% 2.2 times less than Chicken meatChicken meat
Threonine 0.05mg 0% 94% 15.7 times less than BeefBeef
Isoleucine 0.46mg 0% 75% 2 times less than Salmon rawSalmon raw
Leucine 0.72mg 0% 77% 3.4 times less than Tuna BluefinTuna Bluefin
Lysine 0.76mg 0% 73% 1.7 times more than TofuTofu
Methionine 0.26mg 0% 73% 2.7 times more than QuinoaQuinoa
Phenylalanine 0.41mg 0% 78% 1.6 times less than EggEgg
Valine 0.52mg 0% 75% 3.9 times less than Soybean rawSoybean raw
Histidine 0.22mg 0% 78% 3.4 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0.35g N/A 33% 2 times less than SalmonSalmon
Omega-3 - DHA 0.27g N/A 34% 5.4 times less than SalmonSalmon
Omega-3 - ALA 0.16g N/A 83% 56.1 times less than Canola oilCanola oil
Omega-3 - DPA 0.02g N/A 39% 8.5 times less than SalmonSalmon
Omega-3 - Eicosatrienoic acid 0g N/A 90%
Omega-6 - Gamma-linoleic acid 0g N/A 88%
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A 93%
Omega-6 - Eicosadienoic acid 0.01g N/A 80%
Omega-6 - Linoleic acid 0.06g N/A 99% 202 times less than AlmondAlmond

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 102
% Daily Value*
5%
Total Fat 3g
5%
Saturated Fat 1g
Trans Fat g
26%
Cholesterol 79mg
7%
Sodium 166mg
2%
Total Carbohydrate 5g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 11g
Vitamin D 2mcg 0%

Calcium 116mg 12%

Iron 9mg 113%

Potassium 139mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Oysters nutrition infographic

Oysters nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.