Eastern Wild Oysters (Raw) – Nutritional Information & Ingredients
Eastern Wild Oysters (Crassostrea virginica) are a delicacy renowned for their briny, rich flavor and versatility in a variety of dishes, from raw on the half shell to being included in soups, stews, or grilled preparations. These shellfish, native to the Eastern shores of North America, are not only delicious but also packed with a wide range of essential nutrients, making them an excellent addition to a healthy diet.
Below is the nutritional breakdown of Eastern Wild Oysters in their raw form:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 51.0 kcal |
| Protein | 5.71 g |
| Fat | 1.71 g |
| Saturated Fat | 0.474 g |
| Carbohydrates | 2.72 g |
| Fiber | 0.0 g |
| Sugar | 0.62 g |
| Calcium | 59.0 mg |
| Iron | 4.61 mg |
| Magnesium | 18 mg |
| Phosphorus | 97.0 mg |
| Potassium | 156.0 mg |
| Sodium | 85.0 mg |
| Zinc | 39.3 mg |
| Copper | 2.858 µg |
| Manganese | 0.296 mg |
| Selenium | 19.7 µg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.018 mg |
| Riboflavin (B2) | 0.09 mg |
| Niacin (B3) | 0.925 mg |
| Vitamin B6 | 0.031 mg |
| Folate | 7.0 µg |
| Vitamin B12 | 8.75 µg |
| Vitamin A | 13.0 µg |
| Vitamin E | 0.85 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information:
Oysters, like other shellfish, are a well-known allergen and should be avoided by individuals with a shellfish allergy. The presence of shellfish allergens can trigger serious allergic reactions in sensitive individuals, ranging from mild rashes and swelling to life-threatening anaphylaxis. It is important to ensure oysters are properly prepared and consumed by those who do not have shellfish allergies.
Dietary Preferences:
Eastern Wild Oysters are suitable for various dietary preferences, including:
- Paleo and Keto Diets: Due to their high protein content and low carbohydrates, raw oysters can easily fit into both paleo and keto diets.
- Low-Fat & Low-Calorie: At only 51 kcal per 100g, they are an excellent choice for those looking to maintain a low-calorie or low-fat diet.
- Gluten-Free & Dairy-Free: Oysters are naturally free of gluten and dairy, making them a safe option for individuals following gluten-free or dairy-free diets.
- Sustainability: Oysters are a sustainable seafood choice, as they require minimal resources to farm and help improve water quality by filtering out excess nutrients.
Health Benefits:
Eastern Wild Oysters are incredibly nutrient-dense and offer a range of health benefits:
- High in Protein: With 5.71 grams of protein per 100 grams, oysters are an excellent source of high-quality protein, supporting muscle repair and growth.
- Rich in Minerals: Oysters are especially high in minerals like zinc (39.3 mg), iron (4.61 mg), and phosphorus (97.0 mg), which play vital roles in immune function, oxygen transport, and bone health.
- Omega-3 Fatty Acids: These shellfish contain a small but significant amount of omega-3 fatty acids, which are important for heart health and brain function.
- Boost Immunity: The high zinc content, in particular, supports a healthy immune system and can help accelerate healing and reduce the duration of illnesses.
- Supports Bone Health: The substantial calcium and phosphorus content supports the maintenance of strong bones and teeth.
- Vitamin B12: With 8.75 µg of vitamin B12 per 100 grams, oysters are an excellent source of this vital vitamin, supporting energy levels, nerve function, and red blood cell production.
Cooking Tips & Usage:
Oysters can be enjoyed in a variety of ways. Here are some suggestions:
- Raw on the Half Shell: The most traditional way to enjoy fresh oysters is raw, with a squeeze of lemon or a dash of hot sauce for added flavor. Serve with crackers or a mignonette sauce (a tangy vinegar-based sauce).
- Grilled: Place oysters on a grill for a smoky, slightly charred flavor. Top with garlic butter, Parmesan cheese, or fresh herbs like parsley for added richness.
- In Soups and Stews: Oysters can be added to chowders, gumbo, or seafood stews for a savory boost of flavor.
- Oyster Rockefeller: For a more decadent dish, try the classic “Oyster Rockefeller,” where oysters are baked with a mixture of spinach, butter, breadcrumbs, and cheese.
Conclusion:
Eastern Wild Oysters offer more than just a delightful flavor; they provide an impressive array of essential nutrients that support a healthy and balanced diet. Whether enjoyed raw, grilled, or incorporated into dishes, oysters are a flavorful and sustainable seafood option that adds variety and depth to any meal. Make sure to source them from trusted suppliers to ensure freshness, and remember to take care with any allergies before enjoying this ocean delicacy.
