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Oysters

Oysters — Nutrients, Health Benefits, and Shopping Tips

Oysters photo

Listonic Team

September 5, 2024

Oysters are a delicacy in many cultures, appreciated for their distinct taste and texture. Learn about the different types of oysters, their nutritional benefits such as being high in zinc, and how to safely select, prepare, and enjoy oysters, whether raw or cooked.

Nutrition facts

Check the detailed nutritional values of oysters, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 68 kcal

Nutrients per: 100 g% Daily Value*
Carbs5 g1.82%
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein7 g14%
Sodium90 mg3.91%
Total Fat3 3.85%

*The % of 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.

Among other things, here's what makes oysters stand out:

3 g

🥕 Low Fat Content

Did you know?

🛒
Opt for fresh oysters that are closed or snap shut when tapped. They should smell like the sea.
📦
Store fresh oysters in the refrigerator, in their shells, and use within a day or two. Do not store them in airtight containers; they need to breathe. Shucked oysters should be refrigerated in their liquor in a sealed container and used within two days. For longer storage, freeze shucked oysters in an airtight container for up to three months.

Health benefits

Learn how oysters, rich in zinc, omega-3 fatty acids, and other essential nutrients, can be a nutritious seafood choice that supports immune function, heart health, and overall well-being as part of a balanced diet.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
  • Contains essential vitamins and minerals such as zinc, iron, Vitamin B12, and selenium, which support immune function, energy metabolism, and overall health.
  • Low in calories and fat, making them a nutritious option for weight management and overall health.
  • Supports bone health due to their high calcium and phosphorus content.
  • Rich in antioxidants such as Vitamin C and selenium, which help protect the body from free radicals and reduce inflammation.

Health risks

Recognize the potential risks and concerns related to oysters.
  • Risk of contamination with harmful bacteria, viruses, or toxins such as Vibrio or norovirus, particularly if the oysters are consumed raw or undercooked.
  • High cholesterol content in oysters, which can be a concern for individuals with high cholesterol or heart disease when consumed in large quantities.
  • Potential for allergic reactions in individuals with shellfish allergies, causing symptoms like itching, swelling, or anaphylaxis.
  • Environmental concerns related to the sustainability of oyster harvesting and its impact on marine ecosystems.
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How to choose oysters

Live oysters should be closed tightly or close when tapped, indicating they are alive and fresh. The shells should be moist and free of cracks.

Oysters that are open and do not close when tapped should be avoided, as this is a sure sign they are dead and no longer safe to eat. Any oysters with a fishy or overly salty smell should also be avoided, as fresh oysters should have a clean, briny scent.

How to choose oysters

How to store oysters

Fresh oysters should be stored in the refrigerator, covered with a damp cloth. Keep them in the coldest part of the fridge and ensure they are not submerged in water. Properly stored, fresh oysters can last for up to five days.

Exposing oysters to fresh water or ice can kill them and affect their taste. Avoid sealing them in airtight containers as they need to breathe. Always check for any open shells and discard those that do not close when tapped.

✅ Extra Tip

Store oysters with the deep shell side down to retain their natural juices, helping to keep them fresh and flavorful longer.

How long do they last?

Oysters can last for 1-2 days in the refrigerator when stored in an airtight container. For the best quality, keep them on ice and ensure they remain cold. Cooked oysters should be consumed within 2-3 days. For longer storage, oysters can be frozen for up to 3 months.

What to do with leftovers?

Leftover oysters can be used in a variety of flavorful seafood dishes. Grill them with garlic butter and herbs for a simple and elegant appetizer, or chop them and add to a seafood stew or chowder for a rich and briny flavor. Oysters are also great when baked with breadcrumbs and cheese for classic Oysters Rockefeller.

Use oysters in a seafood pasta with a cream or tomato sauce, where their tender texture pairs well with the noodles. If you have a lot of oysters, consider making a batch of oyster stuffing with breadcrumbs, onions, and celery, perfect for serving with roast meats. Oysters can also be served raw on the half shell with a squeeze of lemon and a dash of hot sauce. For a quick appetizer, fry oysters in a light batter and serve with a tangy dipping sauce or add them to a seafood salad with greens and a citrus vinaigrette.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How oysters support specific health conditions

Oysters are a nutrient-dense seafood rich in zinc, promoting immune health by supporting the body’s defense mechanisms. They are also high in protein, supporting muscle health and tissue repair. Oysters contain omega-3 fatty acids, supporting heart health by lowering cholesterol levels. Additionally, they are a good source of vitamin B12, promoting brain function and energy metabolism, making them a nutritious choice for overall well-being.

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