Oysters: Nutrition, Benefits & How to Eat Them

Oysters are bivalve mollusks found in both wild and farmed coastal waters. They are prized for their **briny, mineral flavor** and can be eaten **raw or cooked**.

- **Calories:** ~68 kcal - **Protein:** ~7 g - **Fat:** ~2 g (rich in omega-3) - **Zinc:** >500% DV - **Vitamin B12:** >300% DV - Also provides iron, copper, selenium

- Excellent source of **zinc** for immune & hormone health - High in **B12** for energy & nerve function - **Lean protein** with healthy fats - Sustainable aquaculture: oysters filter water and improve ecosystems

- **Raw oysters** can carry Vibrio bacteria—higher risk for immunocompromised - Allergies to shellfish possible - High in natural sodium—moderation advised

- **Raw:** shuck, serve on ice with lemon, mignonette, hot sauce - **Cooked:** grill, broil, bake (Rockefeller), steam, or fry - Pair with crisp white wine or stout beer

Oysters are a nutrient powerhouse—delicious raw or cooked, but handle and source safely.