Group · Seafood
Oyster
A symbol of the festive season and seafood platters, the oyster is a bivalve mollusc prized for its briny taste and its very distinctive texture. Cupped or flat, fines de claire or spéciales, wild or farmed, the varieties differ in size, flesh content and nuances of flavour. Most often eaten raw, the oyster ranks among the lightest foods at the fishmonger’s. With just 67.2 kcal per 100 g, it provides protein, minerals and very little fat. Its wealth of trace elements, notably zinc, makes it a great choice for varying your sources of marine protein within a balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 67 kcal |
| Kilojoules | 283 kJ |
| Protein | 8,7 g |
| Carbohydrate | 3,9 g |
| Fat | 2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B1228,6 µg1144 %
- Zinc22,5 mg225 %
- Copper1,29 mg129 %
- Iodine101 µg67 %
- EPA0,15 g60 %
- Selenium23,5 µg43 %
- DHA0,07 g28 %
- Manganese0,55 mg28 %
See the other 16 nutrients
- Magnesium90,2 mg24 %
- Iron2,18 mg16 %
- Phosphorus94,6 mg14 %
- Vitamin B31,95 mg12 %
- Calcium92,7 mg12 %
- Vitamin B50,65 mg11 %
- Vitamin B20,15 mg11 %
- Vitamin E1,21 mg10 %
- Total omega-30,23 g9 %
- Potassium175 mg9 %
- Vitamin B60,1 mg7 %
- Vitamin C5,13 mg6 %
- Vitamin B912,5 µg6 %
- Vitamin B10,04 mg3 %
- Omega-3 ALA0,01 g1 %
- Omega-6 LA0,02 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The oyster is above all eaten raw, freshly opened, with a squeeze of lemon, a dash of vinegar with shallot, or simply plain to enjoy its seawater. Allow 6 to 12 per person as a starter. It can also be cooked, gratinéed, poached or baked hot, but gentle cooking better preserves its melting texture and delicate nutrients. To go further, discover the principles of gentle cooking to preserve flavour.
Nutrition facts and benefits: with around 68 kcal, 8.64 g of protein, 3.86 g of carbohydrate and 1.91 g of fat per 100 g, the oyster has a very low energy density. It is best known for its zinc, iron, copper, iodine and vitamin B12. Its fatty acid profile includes some omega-3, which is useful as part of a varied diet. Its carbohydrate content, unusual for a seafood product, comes from the glycogen stored by the mollusc.
- Seasonality: traditionally eaten in the months with an “r”, from September to April, when it is at its plumpest.
- Storage: keep live oysters flat in the fridge and eat them quickly. A healthy oyster is closed or closes when touched.
- Pairings: rye bread with butter, dry white wine, or a mix with other seafood.
For variety, you can put together attractive platters by combining the oyster with other shellfish and crustaceans such as mussels, prawns or scallops. To explore more iodine-rich options, browse the whole seafood family.
For active people: the oyster is a source of lean protein and minerals useful for recovery, all for very few calories. It complements a diet aimed at maintaining muscle mass, alongside other protein sources spread over the day. Remember to vary with lean fish and meat to cover all your needs, as explained in our guidance on fitness nutrition.
Weight control: low in calories and filling thanks to its protein, the oyster remains a useful ally for slimming. Beware, however, of the rich accompaniments often found on the platter (buttered bread, sauces, alcohol), which quickly push up the calorie count. For vulnerable people, always choose very fresh oysters from a reliable source. Eaten in moderation and well integrated into varied meals, it brings enjoyment and nutritional quality without weighing on your energy balance.