Oyster Sauce – Nutritional Breakdown
Oyster sauce is a popular condiment often used in Asian cuisine to enhance the flavor of stir-fries, marinades, and dipping sauces. It is known for its savory umami taste, which is a result of the fermentation of oysters combined with other ingredients. Below is a detailed look at the nutritional profile of oyster sauce, highlighting key components that contribute to its energy value and health benefits.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 51 kcal |
| Protein | 1.35 g |
| Total Fat | 0.25 g |
| Saturated Fat | 0.043 g |
| Carbohydrates | 10.92 g |
| Fiber | 0.3 g |
| Sugar | 0.0 g |
| Calcium | 32 mg |
| Iron | 0.18 mg |
| Magnesium | 4 mg |
| Phosphorus | 22 mg |
| Potassium | 54 mg |
| Sodium | 2733 mg |
| Zinc | 0.09 mg |
| Copper | 0.147 mcg |
| Manganese | 0.053 mg |
| Selenium | 4.4 mcg |
| Vitamin C | 0.1 mg |
| Thiamine (Vitamin B1) | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.124 mg |
| Niacin (Vitamin B3) | 1.474 mg |
| Vitamin B6 | 0.016 mg |
| Folate (Vitamin B9) | 15 mcg |
| Vitamin B12 | 0.41 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Considerations
Oyster sauce is relatively low in calories, with only 51 kcal per 100g. It provides small amounts of protein (1.35 g) and is low in fat, containing just 0.25 g of total fat and a negligible 0.043 g of saturated fat. However, it is important to note that the sauce has a high sodium content (2733 mg per 100g), which is a consideration for those monitoring their sodium intake.
The sauce also contains small quantities of essential minerals, such as calcium, iron, magnesium, and phosphorus, contributing to its overall nutrient profile. It also provides trace amounts of zinc, copper, manganese, and selenium, which play various roles in supporting immune function and metabolism.
Oyster sauce offers a modest amount of B vitamins, particularly niacin (1.474 mg) and riboflavin (0.124 mg), which are important for energy metabolism. While it contains negligible amounts of vitamin C, vitamin A, and vitamin D2, its nutrient contribution in these areas is minimal.
Dietary Considerations
For those on special diets, it’s important to be mindful of the high sodium content in oyster sauce. It is not suitable for individuals who need to limit their sodium intake, such as those with hypertension or kidney conditions. Additionally, although oyster sauce is derived from oysters, it typically contains small amounts of shellfish and may not be appropriate for people with shellfish allergies.
For vegans and vegetarians, there are plant-based versions of oyster sauce available, which are made from mushrooms and other plant ingredients to mimic the savory, umami flavor without using animal products.
Conclusion
Oyster sauce can add a burst of flavor to many dishes, offering a balance of savory, sweet, and salty notes. However, it should be consumed in moderation, especially for those mindful of sodium intake. Whether you’re using it to elevate stir-fries, noodles, or marinades, oyster sauce is a versatile ingredient that enhances the depth of many recipes with its rich umami profile.
