Protein in Oysters: How Much per 100g and per Portion
Raw oysters provide 10.8g of protein per 100g. In terms of protein density, they contain 16.6g of protein for every 100 calories, making them a very calorie-efficient protein source. Protein accounts for 66% of their total energy, with the remainder coming from small amounts of fat and carbohydrate.
CoFID 16-260 · Oysters, raw
What the numbers say
- High protein per calorie. Oysters offer 16.6g of protein per 100 kcal, and protein provides 66% of their total energy. This makes them a very lean source of protein relative to their low calorie count.
- Low in fat and sugar. According to UK front-of-pack labelling, raw oysters are rated ‘low’ for fat (1.3g per 100g), saturated fat (0.2g per 100g), and sugars (0.0g per 100g).
- Medium salt content. The salt content of 1.27g per 100g receives a ‘medium’ colour code on front-of-pack labels, a factor to consider when tracking daily salt intake.
- Fibre content. The official UK food composition data used for this page does not include a value for the fibre content of raw oysters.
Oysters macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 65 kcal 275 kJ |
3% | – |
| Protein | 10.8g | 22% | – |
| Fat | 1.3g | 2% | low |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | 2.7g | 1% | – |
| of which sugars | trace | 0% | low |
| Fibre | n/a | – | – |
| Salt | 1.27g | 21% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in oysters by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 10.8g | 65 | 2.7g | 1.3g |
| 150g | 16.2g | 98 | 4.1g | 2g |
| 200g | 21.6g | 130 | 5.4g | 2.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of oysters for 20g or 30g of protein
- To get 20g of protein, you would need to eat about 185g of raw oysters, which would provide 120 calories.
- A larger target of 30g of protein requires a 278g portion, which contains 181 calories and 3.53g of salt.
- These nutritional values are for raw oysters. Remember that the weight and nutrient concentration will change if they are cooked and water is lost.
How it compares with other fish and seafood
Within the fish and seafood group on this site, raw oysters rank last (23rd out of 23) for protein per 100g. Many other options provide more protein for the same weight; for example, mussels contain 17.7g per 100g, while sea bass has 23.2g. However, due to their very low fat and calorie content, oysters rank much higher for protein density, placing 14th in the group for protein per 100 kcal. This is a higher protein-per-calorie score than both sea bass and rainbow trout.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Oysters | 10.8g | 65 | 16.6g |
| Mussels | 17.7g | 104 | 17g |
| Squid | 15.4g | 81 | 19g |
| Rainbow Trout | 23.8g | 150 | 15.9g |
| Sea Bass | 23.2g | 154 | 15.1g |
Quick answers
Are oysters a high-protein food?
Raw oysters provide 10.8g of protein per 100g. While other seafood like mussels (17.7g) or squid (15.4g) have more protein per gram, oysters are very protein-dense for their low calorie count.
How much protein is in a 200g portion of oysters?
A 200g amount of raw oysters contains 21.6g of protein, 130 calories, and 2.54g of salt.
Are oysters high in fat?
No, raw oysters are very low in fat, containing only 1.3g per 100g. They are also classified as low in saturated fat, with just 0.2g per 100g.
When to speak to a GP or dietitian
- This food contains molluscs, one of the 14 allergens that UK food law requires to be declared. If you have a mollusc allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- These values are for raw oysters. Raw shellfish carries a higher food poisoning risk, so people who are pregnant, older or have a weakened immune system are generally advised to eat shellfish only when cooked.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.