Oyster Nutrition Calculator — Eastern, Pacific & Canned Oyster

Eastern oyster provides 39.3mg zinc per 100g raw — 358% DV — making it by far the richest natural zinc source in any food ^[1][2]. Steaming concentrates this to an extraordinary 87.1mg zinc per 100g (792% DV). Pacific oyster is lower but still exceptional at 16.62mg (151% DV).

For comparison: blue crab has 3.54mg zinc, king crab 6.16mg, beef sirloin ~5.5mg, and Atlantic salmon 0.64mg per 100g. Six medium eastern oysters (84g) provide 33.0mg zinc (300% DV). No other single food comes close to oyster's zinc density ^[3].

Eastern oyster at 59 kcal per 100g raw is the lowest-calorie shellfish — below clam (74 kcal), crab (87 kcal), and lobster (77 kcal) ^[1]. Unlike most seafood, oysters contain 2.97g carbs per 100g (glycogen), making their macronutrient ratio unique: 39% protein, 29% fat, 20% carbs.

Pacific oyster is higher at 81 kcal with more carbs (4.95g) and protein (9.45g). Oysters' low calorie content means even a full dozen (168g) provides only about 99 kcal from eastern oysters — making them one of the most calorie-efficient nutrient-dense foods.

Eastern oyster delivers 6.66mg iron per 100g raw (37% DV), rising to 8.26mg (46% DV) when steamed ^[1]. Pacific oyster provides 5.11mg (28% DV). This iron density exceeds most red meats: beef sirloin (~2.0mg), lamb (~1.7mg), and chicken liver (~9mg).

Combined with 16.0mcg B12 (667% DV), 63.7mcg selenium (116% DV), and the record zinc content, oysters have the highest combined trace-mineral density per calorie of any food in our database ^[2][4]. A half-dozen (84g) provides 5.6mg iron and 33.0mg zinc.

Oyster provides 16.0mcg B12 per 100g raw (667% DV), concentrating to 21.84mcg (910% DV) when steamed ^[1]. Both eastern and Pacific oysters deliver the same B12 level raw. Canned oyster provides 19.5mcg (813% DV).

This surpasses Atlantic herring (13.67mcg), blue crab (9.0mcg), and sardine (8.94mcg). Only clam (49.4mcg) has more B12 among seafood in our database. A single medium oyster (14g) provides 2.24mcg B12 (93% DV) — nearly a full day's reference in one oyster ^[3].

Despite only 1.93g total fat per 100g raw, oyster provides 8.0mcg vitamin D (53% DV) and 0.44g omega-3 ^[1]. This vitamin D content exceeds most lean fish: cod (0.9mcg), pollock (1.0mcg), tilapia (3.1mcg), and grouper (4.9mcg).

Steamed oyster concentrates vitamin D to 10.9mcg (73% DV) and omega-3 to 0.60g. For a food with under 2g fat, oyster's fat-soluble nutrient density is remarkable — the fat it contains is disproportionately nutrient-rich ^[4].