Attributes

They not only taste great, but are exceptionally healthy.

Pacific Oysters are rich in zinc, iron and Vitamin B12, with 5 oysters providing over three times your daily Vitamin B12, 100% of your daily zinc needs, 30% of daily iron needs and 1500mg of EPA and DHA omega-3 fats.

Pacific Oysters are also high in protein and an excellent source of copper, iodine, magnesium, selenium and Vitamin C, and a good source of Vitamin D.

A nutritional analysis looking at the minerals and vitamins in New Zealand Pacific Oysters is summarised below, and represents a serving size of 100g/3.5oz raw oysters (5 medium sized oysters).

 

Component Units per 100g Pacific Oysters (Raw) Dietary Reference Intake Upper Limit Percentage of RDI Percentage of Upper Limit
Water g 79.7        
Energy kJ 341        
Protein g 13.1 56   23.4  
Fat g 3.2 40   2.0  
Carbohydrate g 1.2        
Calcium mg 72 1300 2500 5.5 2.9
Copper mg 4.21 0.9 10 467.8 42.1
Iodide microg 97 150 1100 64.7 8.8
Iron mg 5 18 45 27.8 11.1
Magnesium mg 87.6 420   20.9  
Manganese microg 1200 2300 11000 52.2 10.9
Phosphorous mg 164 700 4000 23.4 4.1
Potassium mg 191        
Selenium microg 53 55 400 96.4 13.3
Sodium mg 598   2300   26.0
Zinc mg 15 11 400 136.4  
Total Vitamin A microg 24.3 900 3000 2.7 0.8
Thiamin mg 0.08 1.2 ND    
Riboflavin mg 0.27 1.3 ND    
Niacin equivalents mg 4.2 16 35 26.3 12.0
Vitamin B6 mg 0.04 1.7 100 2.4 0.0
Vitamin B12 microg 17 2.4 ND 700  
Vitamin C mg 12 90 2000 13.3 0.6
Vitamin D3 microg 1 15 50 6.7 2.0
Vitamin E mg 0 15 1000 0.0 0.0
Cholesterol mg 35        
Saturated Fatty Acids g 1.1        
Monounsat. Fatty Acids g 0.68        
Polyunsat. Fatty Acids g 0.75 1.6   46.9  

 

 

*Source: The Concise New Zealand Food Composition Tables http://www.foodcomposition.co.nz/concise-tables