Group · Seafood
Cooked oyster
The cooked oyster is a delicious take on a seafood classic, often enjoyed gratinéed, poached or pan-fried. Unlike the raw oyster, cooking changes its texture and concentrates some flavours, while it remains an interesting source of protein. At around 163 kcal per 100 g, it provides 18.9 g of protein, 9.9 g of carbohydrate and 4.6 g of fat, with no fibre at all. Rich in minerals such as zinc, iron and copper, it is a food rich in iodine that naturally earns its place in a balanced, varied diet. Whether you love seafood cooking or keep an eye on your intake, the cooked oyster deserves a proper place at the table.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 163 kcal |
| Kilojoules | 682 kJ |
| Protein | 18,9 g |
| Carbohydrate | 9,9 g |
| Fat | 4,6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B1228,8 µg1152 %
- EPA0,88 g350 %
- Zinc33,24 mg332 %
- Selenium154 µg280 %
- Copper2,68 mg268 %
- DHA0,5 g200 %
- Iron9,2 mg66 %
- Manganese1,22 mg61 %
See the other 17 nutrients
- Total omega-31,44 g58 %
- Phosphorus243 mg35 %
- Vitamin B20,44 mg32 %
- Vitamin B33,62 mg23 %
- Vitamin A146 µg18 %
- Vitamin C12,8 mg16 %
- Potassium302 mg15 %
- Vitamin B50,9 mg15 %
- Magnesium44 mg12 %
- Vitamin B10,13 mg12 %
- Vitamin B915 µg8 %
- Vitamin E0,85 mg7 %
- Vitamin B60,09 mg6 %
- Omega-3 ALA0,06 g3 %
- Calcium16 mg2 %
- Omega-6 LA0,06 g1 %
- Vitamin K10,1 µg0 %
USDA FoodData Central (SR Legacy)
Tips
The cooked oyster lends itself to many preparations: baked au gratin with a touch of butter and breadcrumbs, poached in a fragrant broth, or quickly pan-fried. Gentle cooking remains ideal for preserving its tenderness and nutritional qualities. Allow around 6 to 8 oysters per person as a main course, served with steamed vegetables or a salad for a light, complete meal.
Nutrition facts and benefits. At 163 kcal per 100 g, the cooked oyster offers a good protein-to-calorie ratio. Its 18.9 g of protein make it a useful food for building and maintaining muscle. It is naturally rich in zinc, iron, copper and iodine, minerals that contribute to the body working well. Its carbohydrates (9.9 g) come partly from glycogen, which is rare in seafood. As for fat, the 4.91 g include good-quality fatty acids typical of seafood.
Pairings and cooking tips. To vary your recipes, you can alternate with other shellfish such as cooked mussels or scallops, which share a briny, flavoursome profile. Also discover the whole seafood family to put together varied platters. Controlled cooking, as explained in our guide to gentle cooking, keeps the maximum amount of nutrients.
For active people. Thanks to its protein and mineral content, the cooked oyster can support recovery after exercise, particularly for its zinc and iron. Include it in a post-workout meal with a source of carbohydrate such as rice or sweet potato. To go further on your protein intake, see our advice on fitness nutrition.
Weight control. The cooked oyster stays reasonable in calories, but watch out for versions gratinéed with butter, cream or cheese, which raise the energy density. Choose light cooking and simple seasonings (lemon, herbs, shallot). Storage needs care: eat it soon after cooking and keep it cool. For slimming or a balanced diet, it is both filling and nutritious, to be enjoyed without too much added fat.