Whether you love them raw, fried, or on the half shell, there are many benefits of eating oysters. They’re low in calories, high in vitamins and minerals, low in fat and cholesterol, high in omega-3 fatty acids, and good for the environment.

Low in Calories

Oysters are naturally low in calories. They can be helpful as part of a weight loss or weight maintenance plan. Six medium oysters have 47 calories, according to the U.S. Department of Agriculture. However, calorie content depends on method of preparation. If you bread them , fry them or add tartar sauce, their calorie content will increase substantially.

High in Vitamins and Minerals

Oysters are a good source of vitamin B12, iron, zinc, copper, manganese and selenium. Vitamin B12 is important for the formation of red blood cells, metabolism and the maintenance of the central nervous system. Iron is involved in oxygen transport and metabolism and the synthesis of neurotransmitters. Zinc is required for immune response, cell division, cell growth, wound healing and the breakdown of carbohydrates. Copper is a component of several enzymes and is needed for the regulation of gene expression, connective tissue formation, cellular metabolism and the absorption, storage, and metabolism of iron. Manganese is needed for antioxidant function, metabolism, bone development and wound healing. Selenium is essential in several metabolic pathways.

Low in Fat and Cholesterol

Oysters are low in fat and moderate in cholesterol. Six medium oysters have 22mg of cholesterol and 1g of fat, according to the U.S. Department of Agriculture. The American Heart Association recommends consuming no more than 300mg of cholesterol per day. Moderate portions of oysters can easily fit within these guidelines. Only 0.4g of the fat in six oysters is saturated. Saturated fat and dietary cholesterol raise blood cholesterol as well as LDL cholesterol, leading to increased risk of heart disease and stroke.

High in Omega-3 Fatty Acids

Oysters are a good source of omega-3 fatty acids. Omega-3 fatty acids play an essential role in brain function and normal growth and development. They reduce inflammation and also may protect against heart disease, cancer and arthritis. Six medium oysters contain 427mg of omega-3 fatty acids.

Good for The Environment

Unlike some fish-farming operations, which can allow nonnative species to escape into surrounding ecosystems and spread disease, oyster farms can actually improve the quality of oceans and bays. That’s because the oysters in offshare farms will feed on particulate matter and nutrients that might otherwise pollute waterways. So favor farmed oysters when shopping; you’ll also avoid depleting wild populations at risk from those invasive crabs and snails.

So you should give oysters a try, don’t be scared. Not only do they taste delicious, there are many benefits of eating oysters as well.


Quality Seafood carries over 25 different varieties of oysters. Located in Redondo Beach, we pride our self in having largest and finest selection of seafood on the west coast.