How Many Calories in Oysters? Nutrition Facts & Macros
Six medium oysters (84 g) have 43 calories
Protein 4.8g · Carbs 2.3g · Fat 1.4g
Oysters are a luxury shellfish and the world's #1 food source of zinc — an extraordinary 39.3 mg per 100 g (357% of the daily value). At just 51 kcal per 100 g, they are remarkably low in calories while delivering 5.71 g of protein. Oysters are also rich in vitamin B12, copper, and selenium, and have long been considered an aphrodisiac — likely because zinc plays a critical role in testosterone production. Here's everything about oyster calories and macros, based on USDA data. Raw oysters are about 89% water.
213 kJ · per 100g · Water: 89.04 g
Calorie Calculator: Oysters (Raw)
84 g Oysters (Raw) contains 43 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 6 medium oysters (84 g) | 43 kcal | 4.8g | 2.3g | 1.4g |
| 1 oyster (14 g) | 7 kcal | 0.8g | 0.4g | 0.2g |
| 100 grams | 51 kcal | 5.7g | 2.7g | 1.7g |
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Oysters (Raw) — Nutrition Facts
| Oysters (Raw) | per 100g |
|---|---|
| Calories | 51 kcal |
| Protein | 5.71 g |
| Fat | 1.71 g |
| Carbs | 2.72 g |
| Fiber | 0 g |
| Sugar | 0.62 g |
| Sodium | 85 mg |
| Potassium | 156 mg |
| Magnesium | 18 mg |
| Phosphorus | 97 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.031 mg |
| Folate | 7 mcg |
| Manganese | 0.296 mg |
| Water | 89.04 g |
Source: USDA FoodData Central (FDC ID: 171978) · Data verified April 2026
Variations
Raw oysters
51 kcal per 100 g — the baseline. Raw on the half shell, the classic preparation. 5.71 g protein, 1.71 g fat. The world's #1 food source of zinc (39.3 mg, 357% DV).
Steamed oysters
~79 kcal per 100 g — steaming concentrates the nutrients slightly as some water evaporates. Protein rises to ~7 g. Still very low-calorie. A warm alternative to raw with the same zinc benefits.
Breaded and fried
~199 kcal per 100 g — nearly 4× the calories of raw due to breading and oil absorption. Adds ~11 g fat and ~12 g carbs per 100 g from the coating. A popular po'boy filling, but dramatically higher in calories and carbs than raw or steamed.
Dietary Perspectives
For Weight Loss
Outstanding for weight loss — 51 kcal per 100 g, and six oysters (84 g) have just 43 calories. That's fewer calories than a single egg. The zinc (39.3 mg = 357% DV) supports thyroid function and metabolism. Almost zero fat (1.71 g) and lean protein (5.71 g). Eat raw or steamed — breaded fried oysters jump to ~199 kcal per 100 g, nearly 4× more calorie-dense.
For Athletic Performance
The #1 zinc source — 39.3 mg per 100 g (357% DV). Zinc is critical for testosterone production, immune function, and protein synthesis. Also excellent B12 and copper. Especially valuable for male athletes. Not a major calorie or protein source (5.71 g per 100 g), but unmatched for zinc. Six oysters (84 g) provide 33 mg zinc — more than a week of most supplements. Pair with a protein-rich main course.
For Keto
Very keto-friendly — only 2.72 g carbs per 100 g (no fiber, so all net carbs). Six oysters (84 g) have ~2.3 g net carbs. Low fat (1.71 g) means you may want butter or mignonette sauce for keto fat. The zinc (39.3 mg, 357% DV) is especially valuable on keto, where zinc-rich red meat may be limited. Raw on the half shell with lemon = perfect keto appetizer. Avoid breaded fried — the coating adds ~12 g carbs per 100 g.
Frequently Asked Questions
How many calories are in oysters?
Raw oysters contain just 51 calories per 100 g. Six medium oysters (84 g) have approximately 43 calories. A single oyster (14 g) has about 7 calories. Most calories come from protein (5.71 g per 100 g) and a small amount of carbs (2.72 g) and fat (1.71 g). Oysters are one of the lowest-calorie shellfish available.
How much zinc is in oysters?
Oysters are the #1 food source of zinc on the planet — 39.3 mg per 100 g, which is 357% of the daily value. Six medium oysters (84 g) provide about 33 mg of zinc. No other common food comes close — beef has about 4–6 mg per 100 g, crab about 3.5 mg. Zinc is essential for immune function, testosterone production, wound healing, and protein synthesis.
Are oysters healthy?
Oysters are exceptionally healthy. At just 51 kcal per 100 g, they provide the highest zinc content of any food (39.3 mg, 357% DV), plus excellent B12, copper, and selenium. Cholesterol is moderate at 40 mg per 100 g. Sodium is low at 85 mg. The main watch point is food safety — always buy from reputable sources and consume fresh. Raw oysters carry a small risk of Vibrio bacteria.
Are oysters an aphrodisiac?
The aphrodisiac reputation has scientific backing. Oysters contain 39.3 mg of zinc per 100 g — zinc is directly involved in testosterone production and sperm quality. They also contain D-aspartic acid and NMDA, which may boost sex hormone levels. While not a magic potion, the zinc content alone makes oysters beneficial for reproductive health, especially for men with zinc deficiency.
Are oysters keto-friendly?
Very keto-friendly — only 2.72 g carbs per 100 g (all net carbs, zero fiber). Six medium oysters (84 g) have just 2.3 g net carbs. The fat is low (1.71 g), so add butter, mignonette sauce, or pair with avocado for keto fat. Raw on the half shell with lemon is a perfect keto appetizer. The 39.3 mg zinc (357% DV) is especially valuable on keto diets.
Are oysters good for weight loss?
Outstanding for weight loss — 51 kcal per 100 g, and six oysters (84 g) have just 43 calories. That's fewer calories than a single egg. The protein (5.71 g per 100 g) provides satiety, and the massive zinc content (39.3 mg, 357% DV) supports thyroid function and metabolism. Eat raw or steamed — breaded and fried oysters jump to about 199 kcal per 100 g, nearly 4 times more.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oysters (Raw) | 51 | 5.71g | 2.72g | 1.71g |
| Mussels (Cooked) | 172 | 23.8g | 7.39g | 4.48g |
| Crab (Cooked) | 83 | 17.88g | 0g | 0.74g |
| Shrimp (Raw) | 85 | 20.1g | 0g | 0.51g |
| Scallops (Steamed) | 111 | 20.54g | 5.41g | 0.84g |
per 100g
Per 100 g, raw oysters have just 51 kcal — far fewer than cooked mussels (172 kcal), crab (83 kcal), or shrimp (85 kcal). Oysters are lower in protein (5.71 g vs 17–24 g) because they are almost 90% water, but their zinc content (39.3 mg) is unmatched by any other food.
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