Oyster (Pacific, Cooked, Moist Heat)
Nutritional Information per 100g Serving
Oysters, particularly those from the Pacific, provide an array of essential nutrients, making them an excellent choice for a healthy diet. When cooked using moist heat methods such as steaming or poaching, they retain much of their nutritional value. Not only are oysters an excellent source of high-quality protein, but they also contain a rich variety of vitamins and minerals. Below is a detailed breakdown of the nutritional profile of Pacific oysters cooked with moist heat.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 163 kcal |
| Protein | 18.9 g |
| Total Fat | 4.6 g |
| Saturated Fat | 1.02 g |
| Carbohydrates | 9.9 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 16 mg |
| Iron | 9.2 mg |
| Magnesium | 44 mg |
| Phosphorus | 243 mg |
| Potassium | 302 mg |
| Sodium | 212 mg |
| Zinc | 33.24 mg |
| Copper | 2.679 µg |
| Manganese | 1.222 mg |
| Selenium | 154 µg |
| Vitamin C | 12.8 mg |
| Thiamin (B1) | 0.127 mg |
| Riboflavin (B2) | 0.443 mg |
| Niacin (B3) | 3.618 mg |
| Vitamin B6 | 0.09 mg |
| Folate | 15 µg |
| Vitamin B12 | 28.8 µg |
| Vitamin A | 146 µg |
| Vitamin E | 0.85 mg |
| Vitamin D2 | 0.0 µg |
Health Benefits:
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Protein Powerhouse: Oysters are an exceptional source of lean protein, which is essential for muscle building, tissue repair, and immune function. The high protein content makes them an ideal choice for those looking to boost their protein intake without excess fat.
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Rich in Minerals: They are particularly high in zinc, a vital mineral that supports immune function, wound healing, and cell division. The iron content in oysters is also noteworthy, playing a key role in red blood cell production and overall oxygen transport in the body. Oysters provide a significant amount of phosphorus, which helps maintain healthy bones and teeth.
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Vitamins Galore: Pacific oysters are rich in several essential vitamins, particularly Vitamin B12 and Vitamin A, which are crucial for maintaining nerve function and healthy skin. The presence of Vitamin C enhances immune health and supports skin integrity, while Niacin (Vitamin B3) promotes cardiovascular health.
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Low in Carbs, High in Micronutrients: With only 9.9 grams of carbohydrates per 100 grams, oysters fit well into low-carb or ketogenic diets. Their low carb and high mineral content, including magnesium and potassium, support overall bodily functions, from muscle function to hydration.
Allergen Information:
Oysters are a shellfish, which is a common allergen. Individuals with shellfish allergies should avoid consuming oysters, whether raw or cooked. Cross-contamination may also occur in food preparation environments, so care should be taken when handling or serving oysters to those with allergies.
Dietary Considerations:
- Gluten-Free: Oysters do not contain gluten and are suitable for those with gluten sensitivities or celiac disease.
- Low in Fat and Carbs: The relatively low fat and carbohydrate content make them an excellent option for those following low-fat or low-carb diets.
- Keto-Friendly: Due to their high protein and low carbohydrate content, oysters are an ideal food for individuals following the ketogenic diet.
Conclusion:
Pacific oysters cooked with moist heat are an excellent addition to a balanced, nutrient-rich diet. Packed with protein, essential minerals, and vitamins, they support immune health, muscle function, and overall well-being. However, they should be avoided by individuals with shellfish allergies. When incorporated into a diverse meal plan, oysters can offer both culinary delight and nutritional benefits, making them a valuable ingredient in your kitchen.
