Oyster nutrients
2025-07-11 01:08:13
Oysters are a highly nutritious food, offering a rich source of essential vitamins and minerals. Per 100g of edible portion, oysters provide 57 calories and are low in fat, containing just 1.5g of fat. They are an excellent source of protein, with 10.9g per 100g, making them a great choice for those looking to build or maintain muscle mass.
In terms of vitamins, oysters contain small amounts of B1 (thiamine) at 0.04mg, B2 (riboflavin) at 0.13mg, and B5 (niacin) at 1.5mg. They also offer 0.3mg of manganese and 0.13mg of vitamin E. Notably, they are high in zinc, providing 71.2mg per 100g, which supports immune function and overall health.
Minerals such as calcium (35mg), magnesium (10mg), iron (5mg), and selenium (41.4mcg) are also present in significant amounts. Oysters are particularly rich in potassium, with 375mg per 100g, which helps regulate fluid balance and supports heart health. They also contain 11.5mg of copper and 100mg of phosphorus, contributing to bone and energy metabolism.
With no carbohydrates or dietary fiber, oysters are a low-carb option. They also contain 87.1mcg of retinol equivalent, 94mg of cholesterol, and 270mg of sodium. While they don’t contain vitamin C or vitamin A, their nutrient density makes them a valuable addition to a balanced diet. Overall, oysters are not only delicious but also a powerhouse of essential nutrients that support overall well-being.
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