Calories in Oysters, steamed
Generic food Cooked Fish and Seafood
Oysters, steamed contains 65 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 88 kcal.
Roughly 47% of its calories come from protein, with 31% from fat and 22% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in shellfish on FoodFactly, where the median is 143 kcal per 100 g across 41 foods.
100 g provides 453% of the Daily Value for zinc, 402% of the Daily Value for copper and 392% of the Daily Value for Vitamin B12.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 65 kcal | |
| Total fat C | 2.2 g | 3% |
| Saturated fat C | 0.6 g | 3% |
| Cholesterol C | 51 mg | 17% |
| Sodium C | 108 mg | 5% |
| Total carbohydrates C | 3.4 g | 1% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.78 g | |
| Protein C | 7.2 g | 14% |
| Vitamin A C | 16 µg | 2% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.1 mg | 7% |
| Vitamin K C | 1.3 µg | 1% |
| Thiamin (B1) C | 0.019 mg | 2% |
| Riboflavin (B2) C | 0.11 mg | 8% |
| Niacin (B3) C | 1.1 mg | 7% |
| Vitamin B6 C | 0.035 mg | 2% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 C | 9.4 µg | 392% |
| Choline C | 82.3 mg | 15% |
| Calcium C | 75 mg | 6% |
| Iron C | 5.8 mg | 32% |
| Magnesium C | 23 mg | 5% |
| Phosphorus C | 123 mg | 10% |
| Potassium C | 197 mg | 4% |
| Zinc C | 49.8 mg | 453% |
| Copper C | 3.6 mg | 402% |
| Selenium C | 24.9 µg | 45% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 47%
- Carbohydrates 22%
- Fat 31%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein7.2 gin the lowest quarter of shellfish (median 15.5 g)
- Sugars0.78 gin the top quarter of shellfish (median 0.01 g)
- Fat2.2 gbelow the median for shellfish (median 5.7 g)
- Saturated fat0.6 gbelow the median for shellfish (median 0.92 g)
- Sodium108 mgin the lowest quarter of shellfish (median 363 mg)
- Protein per 100 kcal11.1 gprotein density, useful for comparing foods with different calorie levels
- Water86.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.32 g |
|---|---|
| Polyunsaturated fat C | 0.67 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.22 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.17 g |
| Linoleic acid (omega-6, 18:2) C | 0.052 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.063 g |
| SFA 16:0 C | 0.4 g |
| SFA 18:0 C | 0.084 g |
| MUFA 18:1 C | 0.21 g |
| PUFA 18:3 C | 0.11 g |
| PUFA 20:4 C | 0.028 g |
| MUFA 16:1 C | 0.066 g |
| PUFA 18:4 C | 0.061 g |
| MUFA 20:1 C | 0.035 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.013 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 16 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 86.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 7 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Oysters
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oysters, raw Raw | 51 | 5.7 g | 2.7 g | 1.7 g |
| Oysters, baked or broiled Cooked | 104 | 7.1 g | 3.4 g | 6.7 g |
| Oysters, fried Cooked | 203 | 6.3 g | 13.8 g | 13.5 g |
| Oysters, canned Canned | 74 | 7.7 g | 4.3 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mollusks, oyster, eastern, wild, cooked, dry heat Cooked | 79 | 8.9 g | 4.2 g | 2.7 g |
| Mollusks, oyster, eastern, farmed, cooked, dry heat Cooked | 79 | 7 g | 7.3 g | 2.1 g |
| Mollusks, oyster, eastern, wild, cooked, moist heat Cooked | 102 | 11.4 g | 5.5 g | 3.4 g |
| Scallops, steamed or boiled Cooked | 87 | 15.2 g | 4 g | 0.62 g |
| Fish, flatfish (flounder and sole species), cooked, dry heat Cooked | 86 | 15.2 g | 0 g | 2.4 g |
| Scallops, grilled Cooked | 108 | 15.3 g | 4 g | 2.9 g |
| Fish, flounder, steamed Cooked | 88 | 15.7 g | 0 g | 2.4 g |
| Scallops, baked or broiled Cooked | 126 | 15 g | 4 g | 5.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked oysters?
100 g of cooked oysters has 65 kcal. 1 cup (135 g): about 88 kcal. 1 oyster (15 g): about 10 kcal.
How much protein is in cooked oysters?
Cooked oysters contains 7.2 g of protein per 100 g (14% of the 50 g Daily Value), or 9.8 g in 1 cup (135 g). About 47% of its calories come from protein. Compared with other shellfish, that is in the lowest quarter (median 15.5 g).
How many carbs are in cooked oysters?
Cooked oysters has 3.4 g of total carbohydrates per 100 g, including 0 g of fiber and 0.78 g of sugars.
How much fat is in cooked oysters?
Cooked oysters contains 2.2 g of fat per 100 g, of which 0.6 g is saturated (3% of the Daily Value).
What vitamins and minerals does cooked oysters contain?
Per 100 g, the most notable amounts relative to the Daily Value are zinc (453% DV), copper (402% DV), Vitamin B12 (392% DV), selenium (45% DV) and iron (32% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked oysters?
100 g contains 108 mg of sodium, 5% of the 2,300 mg Daily Value.
Does oysters have the same nutrition cooked and raw?
No. Per 100 g, oysters, steamed has 65 kcal, while oysters, raw has 51 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706353. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.