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Healthy Eastern Farmed Raw Oysters: Nutritional Benefits & Recipe Ideas

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Oyster (Eastern, Farmed, Raw) – Nutritional Information & Details

Eastern farmed raw oysters are a highly nutritious and versatile seafood option, commonly enjoyed for their delicate taste and numerous health benefits. Rich in protein and essential vitamins, they offer a wide range of nutrients beneficial for overall health. Below, we delve into the specific nutritional profile of Eastern farmed raw oysters, showcasing their value as a healthy addition to your diet.

Nutritional Breakdown:

Nutrient Amount per 100g
Energy 59 kcal
Protein 5.22 g
Total Fat 1.55 g
Saturated Fat 0.443 g
Carbohydrates 5.53 g
Dietary Fiber 0 g
Sugars 0 g
Calcium 44 mg
Iron 5.78 mg
Magnesium 33 mg
Phosphorus 93 mg
Potassium 124 mg
Sodium 178 mg
Zinc 37.92 mg
Copper 0.738 µg
Manganese 0.394 mg
Selenium 63.7 µg
Vitamin C 4.7 mg
Thiamin (Vitamin B1) 0.105 mg
Riboflavin (Vitamin B2) 0.065 mg
Niacin (Vitamin B3) 1.267 mg
Vitamin B6 0.06 mg
Folate 18 µg
Vitamin B12 16.2 µg
Vitamin A 8 µg
Vitamin E 0 mg
Vitamin D2 0.0 µg

Allergen Information

Eastern farmed raw oysters contain shellfish, which is a common allergen. Individuals with shellfish allergies should avoid consuming oysters or dishes containing them. Additionally, oysters may cause allergic reactions in some individuals, which could range from mild to severe. Always consult a healthcare provider if you are uncertain about consuming shellfish.


Dietary Preferences

  • High in Protein: Ideal for individuals seeking to increase their protein intake for muscle building or recovery.
  • Low in Fat: A good choice for those following a low-fat or heart-healthy diet.
  • Rich in Essential Minerals: Including calcium, iron, magnesium, and zinc, oysters support bone health, immune function, and overall metabolic health.
  • Low-Carb: A suitable option for low-carb or keto diets due to their minimal carbohydrate content.
  • Natural Source of Vitamin B12: Beneficial for individuals who require more B12 for energy production and nervous system health.

Nutritional Insights & Health Benefits

Eastern farmed raw oysters are a powerhouse of nutrients, with a remarkable concentration of protein (5.22 g per 100g), which is crucial for building and repairing body tissues. The fat content is also relatively low at 1.55 g, with only a small amount being saturated fat, making them an excellent choice for those looking to reduce their fat intake.

Oysters are also packed with essential minerals such as calcium, magnesium, and phosphorus, which play vital roles in maintaining healthy bones and teeth, regulating blood pressure, and supporting cellular function. Additionally, the significant amount of zinc (37.92 mg) helps in immune function, wound healing, and enzymatic reactions in the body.

For those looking to boost their intake of vitamins, oysters are an excellent source of Vitamin B12 (16.2 µg), essential for energy production and nerve health. They also provide a modest amount of Vitamin A, which is important for eye health, and Vitamin C, which supports immune function and skin health.


Conclusion

Eastern farmed raw oysters are an excellent addition to any diet, especially for those seeking a nutrient-dense food option that supports overall health and wellness. With their rich protein content, low fat, and an abundance of vitamins and minerals, they are a tasty, versatile, and nutritious seafood choice that can be enjoyed raw, grilled, or incorporated into a variety of dishes. Whether you’re looking for a light snack or a more elaborate entrée, oysters provide a flavorful and healthy option to consider.

As with all shellfish, it’s important to be aware of potential allergens, and always ensure the oysters you consume are sourced from reputable farms to ensure their safety and quality.

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