How many calories are in oyster?

Shellfish are a diverse group of marine animals, including clams, mussels, oysters, and scallops, that are consumed around the world for their rich nutritional content and unique flavor. Their edible portion offers a wealth of benefits, but like many seafoods, they come with a few safety considerations.

The calories in oysters are 69 calories per 100 grams.

1. High in Protein, Low in Fat and Carbs

One of the most important features of shellfish is their high protein content. They provide a complete protein source, containing all essential amino acids needed by the body. This makes them especially valuable for athletes, people on low-carb diets, and anyone looking to increase lean protein intake. Their naturally low fat and carbohydrate content makes them a light yet nutrient-dense option.

2. Packed with Essential Vitamins and Minerals

Shellfish are excellent sources of key micronutrients:

• • Folate (Vitamin B9): Supports cell growth and tissue development, especially important for pregnant women.

  • Vitamin B12: Essential for nerve function and the formation of red blood cells.

  • Potassium: Helps regulate blood pressure and supports proper muscle and nerve function.

  • Phosphorus: Plays a role in bone health and energy production.

  • Sodium: Present naturally in marine animals; important for fluid balance but should be moderated for those with high blood pressure.

3. Potential Risk: Heavy Metal Accumulation

While shellfish offer significant health benefits, it's important to be aware of potential contaminants. Due to their filter-feeding nature, shellfish can accumulate heavy metals such as mercury, cadmium, and lead from polluted waters. Regular consumption from unreliable or unmonitored sources could pose health risks. Therefore, it is crucial to source shellfish from clean, regulated waters and consume them in moderation.

4. How to Consume Safely

To reduce potential health risks, consumers are advised to:

• • Choose shellfish from reputable suppliers or certified sources.

  • Avoid overconsumption, especially for vulnerable groups like children, pregnant women, or those with compromised health.

  • Properly cook shellfish to eliminate harmful bacteria and parasites.

Conclusion

Edible shellfish are a highly nutritious seafood choice, rich in protein, low in calories, and abundant in vital vitamins and minerals. However, due to their ability to accumulate heavy metals, mindful sourcing and moderate consumption are key. When enjoyed responsibly, shellfish can be a delicious and healthful part of a balanced diet.