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Macronutrient Content of Oysters and Mussels
(Per 100g raw edible portion unless otherwise stated)
| Type of Seafood | Water (g) | Protein (g) | Fat (g) | Carbohydrate (g) | Energy (Kcal) | Energy (Kjl) |
| Oyster | 85.7 | 10.8 | 1.3 | 2.7 | 65 | 275 |
| Mussel | 80.9 | 12.1 | 1.8 | 2.5 | 75 | 312 |
Source: Holland, B., Brown, J., & Buss, D.H., 1993. Fish and Fish Products, the third supplement to McCance & Widdowson’s The Composition of Foods (5th Edition), HMSO, London
Fat Soluble Vitamins
Vitamin A is found in quite high amounts in oil-rich fish such as herring and mackerel and in shellfish. 4oz/100g portions of these fish provide around 10 to 15% of the adult recommended daily amount (RDA) for retinol.
Vitamin E is present in significant amounts in many types of seafood, for example salmon and some shellfish, providing up to 15% of the RDA for vitamin E in a 4oz/ 100g portion. Vitamin E acts as an antioxidant protecting polyunsaturated fats and Low Density Lipoprotein (LDL) cholesterol from oxidation by free radicals – and may also have anti-inflammatory effects.
Vitamin Content of Oysters and Mussels
(Per 100g raw edible portion unless otherwise stated)
| Type of Seafood | Vit A (mcg) | Vit D (mcg) | Vit E (mg) | Vit B1 (mg) | Vit B2 (mg) | Vit B6 (mg) | Vit B12 (mg) |
| Oyster | 75 | 1 | 0.85 | 0.15 | 0.19 | 0.16 | 17 |
| Mussel | n | tr | 0.74 | 0.02 | 0.35 | 0.08 | 19 |
tr= trace amounts only; n= data not available, mg= milligrams; mcg = micrograms
Most fish contain only small amounts of Calcium although oysters, sardines and shrimps are exceptions, supplying 10 to 20% of the adult RDA in a 4oz/100g portion.
Mineral Content of Oysters and Mussels
(Per 100g raw edible portion unless otherwise stated)
| Type of Seafood | Sodium (mg) | Potassium (mg) | Calcium (mg) | Iron (mg) | Zinc (mg) | Iodine (mcg) | Selenium (mcg) |
| Oyster | 510 | 260 | 140 | 5.7 | 59.2 | 60 | 23 |
| Mussel | 290 | 320 | 38 | 5.8 | 2.5 | 140 | 51 |
tr= trace amounts only; n= data not available, mg= milligrams; mcg = micrograms
Source: Holland, B., Brown, J., & Buss, D.H., 1993. Fish and Fish Products, the third supplement to McCance & Widdowson’s The Composition of Foods (5th Edition), HMSO, London
Shellfish has high levels of Iron, similar to that of red meat. Shellfish, in particular oysters, are a rich source of Zinc – and the reputed aphrodisiac qualities of oysters are commonly attributed to the high level of Zinc present. With the adult RDA for Zinc at 9.5mg, most shellfish can make a contribution of up to 50% of this, though for other fish, the contribution is between 5 and 10%.
