Calories in oysters: 65 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

1.8 gFat

15.1 gProtein

3.8 gCarbohydrate

120 gWater

1.8 gFat
15.1 gProtein
3.8 gCarbohydrate
120 gWater

Below average for fish and seafood

Oysters are 65 kcal per 100 g. The 170 fish and seafood in this database average 138.

Oysters65

Fish and seafood average138

Low in fat

1.3 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per fillet1.8 g

Saturates, per fillet0.28 g

Vitamins and minerals in oysters

Eight of the 21 reach the “high in” level, led by copper.

1050 %

Copper

10.5 mg in a 140 g fillet

1st of 159 fish and seafood

Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.

Vitamin B120.0238 mg952 %

Zinc82.9 mg829 %

Chloride1148 mg143 %

Selenium0.0322 mg59 %

Iron8 mg57 %

Also high in

A source of

Only a trace

Vitamin C

Show all 21 with amounts

Copper10.5 mg, 1050 %

Vitamin B120.0238 mg, 952 %

Zinc82.9 mg, 829 %

Chloride1148 mg, 143 %

Selenium0.0322 mg, 59 %

Iron8 mg, 57 %

Iodine0.084 mg, 56 %

Phosphorus294 mg, 42 %

Niacin (vitamin B3)5.7 mg, 36 %

Vitamin D0.0014 mg, 28 %

Biotin0.014 mg, 28 %

Calcium196 mg, 25 %

Manganese0.46 mg, 23 %

Thiamin (vitamin B1)0.21 mg, 19 %

Riboflavin (vitamin B2)0.27 mg, 19 %

Potassium364 mg, 18 %

Vitamin B60.22 mg, 16 %

Magnesium58.8 mg, 16 %

Vitamin A0.105 mg, 13 %

Vitamin E1.2 mg, 9.9 %

Pantothenic acid (vitamin B5)0.52 mg, 8.6 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What oysters don’t give you. And where to find it.

No recorded vitamin C, and only 6.2 % of the pantothenic acid reference intake and 7.1 % of the vitamin E reference intake per 100 g.

Vitamin C

Tracein oysters

Find it inCherries, West Indian2150 % per 100 g

Pantothenic acid (vitamin B5)

6.2%in oysters, per 100 g

Find it inLiver, calf, raw140 % per 100 g

Vitamin E

7.1%in oysters, per 100 g

Find it inSunflower seeds, toasted326 % per 100 g

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Oysters against other fish and seafood

Per 100 g, oysters have the most copper of the 5 here, ahead of whelks (boiled).

7.5mg

6.6mg

3.9mg

2.5mg

1.9mg

Oysters, rawthis page

Whelks, boiled−0.9 mg

Squid, dried−3.6 mg

Crab, brown meat, purchased cooked−5 mg

Shrimps, boiled−5.6 mg

All values per 100 g, from the same dataset. Differences are against oysters.

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Questions about oysters

The questions people ask about oysters, answered from the dataset.

How many calories are in a portion of oysters?

A typical portion (140 g, one fillet) gives 91 kcal. Per 100 g the figure is 65 kcal.

Is oysters high in copper?

Yes. Oysters, raw have 7.5 mg copper per 100 g, 750 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do oysters have most of?

By share of the daily reference intake: copper (7.5 mg, 750 %), vitamin B12 (0.017 mg, 680 %) and zinc (59.2 mg, 592 %) per 100 g.

Are oysters a good source of protein?

Oysters, raw have 10.8 g protein per 100 g, 66 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-260, Oysters, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: As Fish and Fish Products Supplement, 1993 (16-260) with fatty acids from Fatty Acid Supplement 1998 (16-311). Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.