Fish and seafood · IFCT 2017
Oyster: nutrition per 100 g
Per 100 g, oyster gives 60 kcal, 9.5 g protein and 2.4 g fat, according to the Indian Food Composition Tables 2017. Its 7.35 mg of zinc is the highest of all 41 fish and seafood and ranks 3rd of 243 foods, meeting 43 per cent of a sedentary man's daily requirement and 57 per cent of a woman's. It also carries 3.41 mg of copper and 256 mg of EPA.
About oyster
India's edible oysters are mostly Crassostrea species, which grow on rocks and in estuaries along both coasts. Kerala calls them muringa or muru, Tamil Nadu kalungu or patti, as IFCT 2017 records, and Goans and Konkanis know them as kalwa. Oyster farming on ropes and racks has grown in the Ashtamudi and Vembanad lakes of Kerala and in the estuaries of Karnataka, giving coastal families a steady income.
Indian kitchens almost always cook oysters rather than eating them raw. Kerala makes muringa roast and muringa thoran with coconut and shallots; Goans cook kalwa sukhe, a dry, spicy coconut preparation, or add them to a xacuti; and on the Karnataka coast oysters are fried with rava or cooked in a coconut and kokum curry. Each shell yields only a small morsel, so a plate needs plenty of them.
What oyster brings to a meal
- 01
Zinc leader
Oyster supplies 7.35 mg of zinc per 100 g, 1st of 41 fish and seafood and 3rd of 243 foods in IFCT 2017. That covers 43 per cent of a man's daily requirement and 57 per cent of a woman's. Zinc supports growth, immunity and wound repair.
- 02
Copper and calcium
It gives 3.41 mg of copper per 100 g, 2nd among fish and seafood, and 126 mg of calcium, 4th of 41, meeting 13 per cent of an adult's daily calcium requirement.
- 03
Omega-3 fats
Oyster carries 256 mg of EPA and 210 mg of DHA per 100 g. Its EPA is the sixth-highest among the fish and seafood.
- 04
Low protein, low calories
At 9.5 g of protein and 60 kcal per 100 g, oyster ranks 41st of 41 in its group for protein. It is a mineral food more than a protein food.
Oyster nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 60 kcal | 3% | 4% |
| Protein | 9.5 g | 18% | 21% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 2.4 g | ||
| Water | 82.5 g | ||
| Fats | |||
| Saturated fat | 1.09 g | ||
| Monounsaturated fat | 0.3 g | ||
| Polyunsaturated fat | 0.65 g | ||
| Omega-3 (EPA) | 256 mg | ||
| Omega-3 (DHA) | 210 mg | ||
| Cholesterol | 32 mg | ||
| Minerals | |||
| Calcium | 126 mg | 13% | 13% |
| Iron | 0.9 mg | 5% | 3% |
| Zinc | 7.35 mg | 43% | 57% |
| Magnesium | 22 mg | 5% | 6% |
| Phosphorus | 170 mg | ||
| Potassium | 122 mg | ||
| Sodium | 41 mg | ||
| Copper | 3.41 mg | ||
| Selenium | 28.9 µg | ||
| Vitamins | |||
| Retinol | 25 µg | ||
| Thiamine (B1) | 0.06 mg | 3% | 4% |
| Riboflavin (B2) | 0.07 mg | 3% | 3% |
| Niacin (B3) | 0.71 mg | 4% | 5% |
| Vitamin B6 | 0.15 mg | 6% | 8% |
| Vitamin E (alpha-tocopherol) | 1.11 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Oyster: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/oyster/
Where oyster sits among Indian foods
Ranked per 100 g against the other 40 fish and seafood and every food in the tables.
| Nutrient | Per 100 g | In fish and seafood | Among all foods |
|---|---|---|---|
| Zinc | 7.35 mg | 1st of 41 | 3rd of 243 |
| Vitamin E (alpha-tocopherol) | 1.11 mg | 17th of 41 | 43rd of 242 |
| Calcium | 126 mg | 4th of 41 | 58th of 242 |
| Protein | 9.5 g | 41st of 41 | 100th of 243 |
| Thiamine (B1) | 0.06 mg | 8th of 37 | 108th of 239 |
How oyster is eaten
- Muringa roast: Kerala oysters sautéed with shallots, ginger, pepper and curry leaves in coconut oil.
- Kalwa sukhe: Goan oysters cooked dry with grated coconut, onion, red chilli and tamarind.
- Oyster thoran: chopped cooked oysters tossed with coconut, green chilli and turmeric.
- Rava-fried oysters: dipped in spiced semolina and shallow-fried, served with lime.
Before you plan around it
Oysters filter large volumes of water, so they can carry bacteria, viruses and pollutants from the estuary they grew in. Always cook them through, avoid raw oysters, and buy only from clean, known farms or markets, especially in the monsoon when runoff is heaviest. Shellfish allergy can be severe. Zinc and copper are needed in small amounts, and oysters supply a lot of both, so they are best as an occasional dish rather than a daily one.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about oyster
Are oysters high in zinc?
Yes. IFCT 2017 lists 7.35 mg of zinc per 100 g of oyster, the highest of any fish or seafood and 3rd of all 243 foods with a value, meeting 43 per cent of a man's daily requirement.
Is it safe to eat raw oysters in India?
It is not advisable. Oysters from Indian estuaries can carry bacteria and viruses from the water, and only thorough cooking removes the risk. Traditional Kerala and Goan recipes cook them fully.
What are oysters called in Indian languages?
IFCT 2017 records muringa and muru in Malayalam, and kalungu, ali and patti in Tamil. Goans and Konkanis call them kalwa.
Related foods and tables
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Nutrition per 100 g, from IFCT 2017.
Mud crab
Nutrition per 100 g, from IFCT 2017.
Octopus
Nutrition per 100 g, from IFCT 2017.
Squid
Nutrition per 100 g, from IFCT 2017.
Crab
Nutrition per 100 g, from IFCT 2017.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
All fish and seafood
41 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.