Are oysters healthy? Here's what you need to know about this salty delicacy...

Dear Reader,

Welcome to our blog! You've probably found your way here because you're wondering: Are oysters actually healthy? A fair question, as this briny delicacy is often associated with luxury dinners, romantic evenings, and seafood lovers… but what about the nutritional value and health benefits of oysters?

In this blog, we delve into the facts. You'll read the hard truth about oysters: what's in them, what do they do for your body, and are there any drawbacks? Our team, who are themselves big fans of oysters, has compiled the facts for you.

Are you looking for oyster shucking tools to open oysters safely and easily? Feel free to browse our extensive range of oyster knives, gloves, and complete sets.

Now, let's get to what you came for.

 

Top 5 oyster varieties

1. Zeeland Creuse

Origin: Zeeland (Oosterschelde, Grevelingen)
Type: Cupped oyster (Crassostrea gigas)
Taste: Mildly briny, slightly creamy, accessible

Nutritional value per 100 grams:

  • Energy: ± 68 kcal

  • Protein: ± 8 g

  • Fat: ± 2 g (of which 0.5 g omega 3)

  • Carbohydrates: ± 3–4 g

  • Zinc: ± 40 mg (± 400% RDI)

  • Vitamin B12: ± 25 µg (± 1000% RDI)

  • Iron: ± 6 mg

  • Selenium: ± 60 µg

Why popular:
The most commonly eaten oyster in the Netherlands. Readily available, relatively affordable, and mild in flavor. Suitable for raw and gratinated consumption.

 

2. Zeeland Flat Oyster

Origin: Zeeland (Grevelingenmeer)
Type: Flat oyster (Ostrea edulis)
Taste: Complex, mineral-rich, slightly nutty

Nutritional value per 100 grams:

  • Energy: ± 70 kcal

  • Protein: ± 9 g

  • Fat: ± 2 g

  • Carbohydrates: ± 2 g

  • Zinc: ± 60–90 mg (up to 900% RDI!)

  • Vitamin B12: ± 20 µg

  • Iron: ± 6 mg

  • Omega 3: present in small amounts

Why popular:
The 'royal' oyster of the Netherlands. Less available, more expensive, but beloved by gourmets for its deep, rich flavor.


3. Fine de Claire

Origin: France (often imported to the Netherlands)
Type: Cupped oyster, matured in saltwater basins (claires)
Taste: Fresh, soft, subtly briny

Nutritional value per 100 grams:

  • Energy: ± 65 kcal

  • Protein: ± 7–8 g

  • Fat: ± 1.5–2 g

  • Carbohydrates: ± 3 g

  • Zinc: ± 30–40 mg

  • Vitamin B12: ± 20–25 µg

  • Selenium: ± 50 µg

Why popular:
Affordable quality oyster, often served in Dutch oyster bars and restaurants. Ideal for those just starting with oysters.

 

4. Gillardeau Oyster

Origin: France (Charente-Maritime)
Type: Selectively cultivated Creuse with brand designation
Taste: Creamy, fleshy, long finish

Nutritional value per 100 grams:

  • Energy: ± 70 kcal

  • Protein: ± 8–9 g

  • Fat: ± 2 g

  • Zinc: ± 50–60 mg

  • Vitamin B12: ± 22 µg

  • Iron: ± 5–6 mg

Why popular:
Considered a luxury oyster, often served in upscale seafood restaurants in the Netherlands. Increasingly popular among connoisseurs.

 

5. Irish Oyster (Irish Rock Oyster)

Origin: Ireland (many imported to NL)
Type: Crassostrea gigas (Creuse)
Taste: Fresh, salty, fleshy

Nutritional value per 100 grams:

  • Energy: ± 65 kcal

  • Protein: ± 8 g

  • Fat: ± 2 g

  • Zinc: ± 35–50 mg

  • Vitamin B12: ± 20–26 µg

  • Omega 3: present

Why popular:
Consistent quality, firm texture, widely available through wholesalers and fishmongers. Ideal for raw consumption.

 

Omega 3

All oysters contain omega 3

Oysters are filter feeders that consume plankton and algae, which is their natural source of omega 3 fatty acids. Therefore, both wild and farmed oysters always contain a certain amount of omega 3, even if it's small compared to fatty fish like salmon or mackerel.

 

Average omega 3 content (per 100 grams of raw oyster):

  • Total omega 3: ± 500–600 mg

  • Of this, approximately:

    • EPA (eicosapentaenoic acid): ± 300 mg

    • DHA (docosahexaenoic acid): ± 150–250 mg

Note: these are averages. The exact amounts vary by species and habitat. Oysters from cold, open seas often contain slightly more omega 3 than quickly farmed oysters from warm regions.

 

Health factors

1. Good for your brain

Thanks to the high amount of vitamin B12, zinc, and omega 3 fatty acids, oysters support your cognitive functions, concentration, and memory. DHA (a type of omega 3 in oysters) particularly plays a role in brain cell structure.

 

2. Supports heart and blood vessels

The omega 3 fatty acids in oysters help reduce inflammation and promote healthy blood pressure. Magnesium and potassium, also present in smaller amounts, contribute to a healthy heart.

 

3. Strengthens the immune system

Oysters contain extremely high levels of zinc, a mineral essential for a robust immune system, wound healing, and hormonal balance. A single serving can cover several times your daily requirement.

 

4. Aids in blood production

Thanks to their high content of iron, vitamin B12, and folic acid, oysters contribute to the production of red blood cells and oxygen transport in the body.

 

5. Low in calories, rich in protein

With only ~68 kcal per 100 grams, oysters are a light, protein-rich choice that is very filling. Ideal for those watching their weight but still wanting nutritious food.

 

6. Natural anti-inflammatory

The combination of omega 3, zinc, and selenium ensures that oysters can have an anti-inflammatory effect — good for joints, skin, and overall cell health.


7. Supports bone health

Minerals like phosphorus, copper, zinc, and a little calcium ensure strong bones and teeth. Zinc, in particular, is important for bone formation and repair.

 

8. Ideal for athletes or recovery

Due to their high protein content combined with essential minerals, oysters are very suitable for recovery after exertion or as a natural "booster" in a protein-rich diet.

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