Shucking the truth: How much protein is in oysters?

Oysters: you either love them or you hate them. If you're one of those people who can't resist a handful of these ocean-fresh molluscs, you may have wondered—how healthy are they? And how much protein do they actually pack? Let's dive in (pun intended).

How much protein is in an oyster?

Oyster lovers rejoice—these saltwater gems are a rich source of lean protein, with six medium-sized oysters packing 6 grams of protein for just 50 calories [1].

Even better, oysters are a complete protein, meaning they contain all nine essential amino acids that your body needs, but can't produce on its own.

Raw vs cooked oysters: Does the protein change?

Cooking oysters doesn’t change their amino acid content much, but it does affect the protein’s structure, especially with gentle cooking methods like steaming.

In simple terms, heat can denature the proteins, causing them to unravel. This can be a good thing. Since proteins are not in their tightly folded shapes anymore, your digestive enzymes can more easily break them down into amino acids.

But there’s a catch. Cook your oysters for too long (or at too high a temperature), and the opposite might happen. The proteins can end up binding together too tightly, making it harder for enzymes to do their job.

Moral of the story? For the best protein absorption, gentle cooking beats overcooking every time.

Other health benefits of oysters

Beyond protein, oysters are a highly nutritious food. Amongst many other key vitamins and minerals, six medium oysters contain roughly:

• 50 calories
• 3 grams of carbs
• 2 grams of fat
• 33 mg of zinc
• 3.87 mg of iron
• Good source of vitamin B12, selenium, and copper

So, what exactly does this impressive nutritional profile mean for your health and well-being? Oysters can:

Support heart health and brain function

The omega-3 fatty acids in oysters can do wonders for your heart and your brain. Thanks to their anti-inflammatory properties, these healthy fats keep your blood flowing smoothly, and research suggests that they can reduce your risk of chronic illness, including heart failure and heart disease [2].

Alongside vitamin B12, zinc and selenium (with its powerful antioxidant properties), the omega-3s may also improve memory, prevent cognitive decline, and even help lower the risk of neurodegenerative diseases like Alzheimer's [3].

Boost your immune system

Zinc plays a key role in keeping your immune system healthy, and we already know oysters are packed full of this nutrient.

Pair it with other immune-supporting nutrients like vitamin D, vitamin B12, and selenium, and you've got yourself a winning team to keep your defences strong.

Promote skin and hair health

The zinc, selenium, and copper in oysters all help with collagen production, wound healing, and protection against sun damage.

Promote bone health

The phosphorus and calcium content in oysters contribute to bone density and strength, while the zinc and copper support collagen synthesis, helping to keep your bone structure healthy.

Can help with weight loss

One of the key pieces of the weight loss puzzle is being in a calorie deficit—consuming fewer calories than you burn. However, you still want your diet to be healthy and balanced, with all the nutrients (especially protein) that your body needs.

Well, low in calories, high in protein, with vitamins and minerals to spare... oysters tick all these boxes.

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Is eating 12 oysters too much?

A 12-oyster serving is a perfectly acceptable portion size, so if you find yourself craving a dozen ocean delicacies, bon appétit.

Now, can you eat too many oysters? You know what they say—too much of anything can make you sick, and oysters are no exception.

Excessive consumption can lead to zinc toxicity, which can not only cause nausea and headaches but also impact your body's ability to absorb copper and iron [4]. So, as with anything when it comes to nutrition, moderation is key.

Are there any risks to eating oysters?

Oysters offer incredible nutritional benefits, but there are still some potential health risks to be aware of.

Besides zinc toxicity, eating raw or undercooked oysters comes with a greater risk of bacterial infection, particularly of Vibrio vulnificus, which can lead to symptoms like diarrhoea, vomiting, fever, and, in serious cases, a blood infection called septicemia.

Bacterial contamination can be particularly dangerous for people with diabetes, cancer, and liver disease, so it's best to err on the side of caution and stick to cooked oysters.

Similar to raw fish, eating raw oysters is also a big no-no while pregnant or breastfeeding. This is, once again, because of the exposure to the harmful bacteria, which can be risky for both mum and bub.

We know this can sound worrying, but don't let it deter you from adding oysters to your diet. Just make sure they're fresh, properly stored, and prepared safely, and you'll be all good.

How to enjoy oyster's health benefits

Oysters aren't just incredibly healthy; they're also delicious and versatile. Their salty flavour brings a fresh kick to any dish, and the flavour combinations are endless.

Preparation methods

Some of the best ways to cook oysters while keeping their nutritional content and flavour intact include:

• Steaming: One of the healthiest (and easiest) ways to cook oysters—no high calorie or unhealthy fats involved. Simply steam them for a few minutes until the shells open up.
• Poaching: Also healthy, and it keeps the oyster's natural flavour. Gently simmer them in water (or a flavourful liquid of your choice, like vegetable stock) until tender.
• Grilling: Grilling oysters adds a nice, smoky flavour, and it's the perfect method if you like to pair them with garlic butter and herbs.
• Baking: Baked oysters are soft on the inside and crispy on the outside. If you're in a calorie deficit, just choose your toppings carefully. It's easy to go overboard on the breadcrumbs and cheese, and suddenly a low-calorie snack becomes a caloric bomb.
• Pickling: This one's a little bit out there, but for the oyster veterans out there, it might be worth trying. Just pop your oysters in a vinegar-based marinade (plus seasonings of your choice) and let them pickle for at least 8 hours.

Flavour combinations

Pair your oysters with these tasty, low-calorie flavour boosters:

• With lemon juice: A classic—light and zesty without the added calories.
• With hot sauce or wasabi: Perfect if you love a bit of heat.

(Quick pause here for some mythbusting—contrary to popular belief, neither lemon juice nor hot sauce can kill the bacteria in harmful raw oysters [5][6]. The only thing they do is add flavour.)

• With mignonette sauce: A tangy vinegar, shallots, and pepper dressing.
• With fresh herbs: Dill, parsley, coriander—whatever you prefer.
• With cucumber salsa: Cool, crunchy, and refreshing.
• With tomato and basil: Like bruschetta but on an oyster, instead of bread.
• In soup: Cooked oyster meat is the perfect addition to a seafood soup or stew.
• In risotto: Cooked oyster meat adds a lovely, briny depth to creamy risotto dishes.

A few extra tips

• For the most freshness (and lower risk of bacterial infections), always buy oysters that have been harvested and processed according to safety guidelines.
• Keep fresh oysters in the coldest part of your fridge, ideally below 4°C
• Discard any oysters with open shells before cooking
• Discard any oysters that don't open fully during cooking

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Image credit: Pexels