🍗

Oysters

Good Protein

3 oz raw oysters (85 g) per serving.

4.4g
protein per serving
Calories
50
per serving
Protein density
8.8
g per 100 cal
Calorie cost
11.4
cal per 1g protein
To hit 30g protein
6.8 oz
580g · 342 cal

Macro breakdown

Protein4.4g(36%)
Carbs4.7g(38%)
Fat1.4g(26%)
Fiber0g

Tips to maximize protein

1.Store Oysters in the refrigerator and use within 3-5 days of purchase
2.For meal prep, cook in batches and portion into containers for easy weekday meals
3.Season with herbs and spices for variety without adding calories
4.Let meat rest after cooking to retain juices and maximize tenderness
5.Pair with vegetables and whole grains for a balanced meal

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Quinoa
8.1g
222 cal
🥦
Broccoli
3.7g
55 cal
🥦
Sweet Potato
2.3g
103 cal

Similar high-protein foods

🍗
Anchovies
1 oz canned anchovies (28 g)
8.1g
🍗
Sardines
3 oz canned sardines (85 g)
21.3g
🍗
Bacon
2 slices cooked bacon (23 g)
7.8g

Frequently Asked Questions

Oysters contains 4.4g of protein per serving. This makes it a moderate protein source with a protein density score of 8.8 (grams of protein per 100 calories).

You need approximately 6.8 servings of Oysters to reach 30g of protein, which would provide about 342 calories. Consider combining with other protein sources for a more practical portion size.

Oysters provides 4.4g of protein for 50.2 calories, giving it a calorie cost of 11.4 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Oysters can be grilled, baked, pan-seared, or slow-cooked. For optimal nutrition, avoid deep frying and choose methods that don't require excessive added fats. Season with herbs, spices, and citrus for flavor without extra calories.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16