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Verywell Fit’s content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She’s a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. There are very few carbohydrates in oysters with just over 4 grams in a 3-ounce serving. There is less fat in oysters than carbohydrates, with just 2 grams per 3 ounces. A 3-ounce serving of oysters provides 8 grams of protein and all of the essential amino acids.

Despite being low in calories, oysters are high in vitamins and minerals. Oysters are rich in nutrients with several associated health benefits. Here’s what the research says about this unassuming seafood. Zinc plays an essential role in the immune system and has been shown to reduce the duration of the common cold when provided as a supplement during the early stages. Including oysters in your meal plan will help prevent a zinc deficiency and bolster your immune system throughout the year. Seafood is a heart-healthy choice, and that includes oysters.

For adults, consuming 8 ounces of seafood per week is associated with a lower risk of heart disease. Seafood is a good source of lean protein and omega-3 fatty acids. Oysters even contain some potassium, which helps lower blood pressure. Substituting seafood for other types of meat is an effective strategy for supporting heart health. Preliminary studies show that certain components in oysters suppress the generation of osteoclasts which are responsible for bone breakdown and loss. Although more human studies are needed to confirm this benefit, the protein and calcium content in oysters appear to be promising for bone health.

Oysters are a lean protein, commonly eaten as an appetizer or as a main course. Unlike many fried or breaded appetizers, oysters provide protein with minimal carbohydrates and fats. Protein is known to impact several appetite hormones, providing a sense of satiety and reducing food subsequent intake. Choosing oysters when eating out can help you feel full and avoid high-calorie meals with less nutritional benefits. Iron from animal foods, like oysters, is more easily absorbed by the body. 3 times more iron from animal foods than plant foods.

To prevent iron deficiency anemia, add oysters to your menu. Shellfish allergies are common and may be triggered by exposure to oysters. Symptoms range from mild to severe, such as hives or eczema to more serious anaphylaxis. See your doctor if you suspect an allergy to shellfish. Because of oysters’ high zinc content, it’s wise to eat oysters a few hours apart from when you take these medications. Anyone with a compromised immune system should avoid eating raw oysters.