Oyster Nutrition Facts & Health Benefits

The hearts of people get filled with mixed emotions when it comes to oysters. Some love them, some hate them, and some are queasy even to give them a try. Irrespective of your perspective, oysters possess nutrition in abundance, and this will always remain a fact.

What is Oyster?

Oysters are little pelecypod morsels that reside in marine habitats like oceans and bays. They are an essential part of the ecosystem. Also, there is a variety of oysters in the world. Their brackish and flavorsome meat is a treat to eat. These are plentiful with minerals and protein. You do not need to chew them, but they still taste yummy. The high amount of nutritious value present in them is capable enough to attract you to give them the first try. Let’s go through every bit to understand; Are oysters good for you?

Oyster Nutrition Facts
Oyster Nutrition Facts

Oyster Nutrition Facts

The frequent question that might be knocking your mind would be, as to how many calories are there in a raw oyster? Well, you will be completely amazed to know the nutrition value of raw oysters and that too without the shell. As per USDA 85g or three ounces of raw oysters contain:

Calories: 69

Fat: 2g

Sodium: 90mg

Carbohydrates: 4.2g

Fiber: 0g

Protein: 8g

Carbohydrates: Only about 4grams of carbohydrates are present in oysters in 3-ounce servings of uncooked oysters and which is pretty okay.

Fats: The ratio of fats is comparatively less than carbohydrates in oysters. They contain only 2 grams for every 3 ounces.

Protein: Oysters are an excellent package of protein along with the presence of all the requisite amino acids. Every 3 ounces of an oyster is a parcel of 8 grams of protein.

Vitamins & Minerals: Oysters are low in calories but eminent in vitamins and minerals like iron, copper, zinc, selenium, and vitamin B12.

Oyster Benefits

Oyster benefits are uncountable with the extravagant presence of nutrients. Let us unveil what the researchers have found about this amazing seafood.

1) Increase Immunity

Zinc plays a very crucial role in boosting the immune system of our body. If you take it as a supplement from the beginning, it is sure to protect you from frequent diseases like the common cold, flu, etc. Make oysters a part of the daily meal to overcome the deficiency of zinc in your body, and you will surely boost up the overall immunity. For your information, one ounce of an oyster is enough to fulfill the recommended dietary allowance (RDA) of zinc in adults.

2) Healthy for Heart

Seafood is the choice of many, especially when it is about living with a healthy heart. They are a fantastic reservoir of omega -3 fatty acids and lean protein. Oysters have also proved to be an excellent addition to the world of seafood. They also comprise of some potassium, which serves to be a beneficial remedy for lower blood pressure. You can deputize seafood instead of meat and encourage your healthy heart always.

3) Lowers the Risk of Osteoporosis

Some of the preliminary studies say that certain elements inhibit the propagation of osteoclasts that are the actual cause of weak bones or bone breakdown. Though further studies are being done for the same too. But the consumption of oysters is sure to lower the risk of osteoporosis and promise bone health due to the adequate availability of calcium and protein components in it.

4) Manages Weight Healthily

Oysters are generally eaten as a starter or even as a proper meal. The protein content in it satisfies your hunger hormones, thereby not allowing you to overeat further. They give you a sense of repletion and reduce the intake of food repeatedly. So, opting oysters when hungry will fill your tummy and kick off your urge to over-eat. Unlike lots of deep-fried starters, oysters are rich in protein with a minimum of carbs and fats. Thus, this also manages your weight healthily.

5) Precludes Anemia Attack

The deficiency of iron causes anemia. Your body happily absorbs the iron content sourced through seafood in comparison to plant foods. Rich in iron, Oysters works wonder in reducing the chances of anemia attack to the body. Moreover, the presence of Vitamin B12 in them further abridges the danger of different forms of anemia called Macrocytic Anaemia. So, eating oysters in your daily meal will not let anemia attack your body.

How to Cook Oysters?

Generally, oysters are served in raw form, the ones over the shell. But such oysters can be risky from the health point of view. So, having them cooked, whether baked, fried, or smoked, is a better and safer alternative. Cooking oysters eliminates all dangerous bacteria. Check out some remarkable ways to add oysters to your daily diet:

– Cook or bake them and serve in their shell with the topping of fresh herbs. 

– Soak oysters in a marinade or coat them with bread crumbs to roast them on the grill for a delicious taste. 

– Give a twist to your pasta serves by adding cooked oyster meat. 

– Steam oysters and then add butter and lemon juice as the topping. 

– You can even add oysters to stews and soups. 

So, firstly choose whichever way you like and give it a try for sure. Then, you can probably cook them in all different ways to relish every variety of taste with it.

Allergic Reaction

The body of everyone is different from one another, and so are its related activities too. For many, Oysters taste great and are suitable from a wellness point of view, but it might be worrisome for some. The allergies caused due to shellfish are typical and might be actuated by vulnerability to oysters. The symptoms can also vary from soft to very serious like skin eczema, nettle rash, or more severe like urticaria. Make an immediate rush to the doctor in case if you surmise any sort of allergic reaction after having any seafood like shellfish or oysters.

The Bottom Line

For the ones, who are on medicament for rheumatoid arthritis or intake any antibiotics, kindly ignore having oysters for at least a few hours after medication. The zinc content in it might cause a reaction. Secondly, eating raw oysters is a big NO, especially for the ones with a disrepute immune system. So, health always comes first. Consider and then only go for it.

While purchasing, prefer only those oysters that have closed shells. In case if you find any oyster not opened during cooking, dispose of it away instantly. Do not cook many at once, as it leaves some partially cooked. Make sure always to eat appropriately cooked oysters to avoid any infection.