Mollusks Oyster
Fish & Shellfish 9 variants
Mollusks Oyster is consistently high in these nutrients across all variants, regardless of preparation or processing.
Zinc > 99% Vitamin B12 > 97% Copper > 95% Iron > 91% Fluoride > 76% Vitamin E > 75% Omega-3 (ALA) > 74% Manganese > 72% Choline > 71%
Select a nutrient to see how the 9 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| Pacific, cooked, moist heat | 18.9 | > 69% |
| eastern, wild, cooked, moist heat | 11.4 | > 54% |
| Pacific, raw | 9.4 | > 49% |
| eastern, wild, cooked, dry heat | 8.9 | > 47% |
| eastern, cooked, breaded and fried | 8.8 | > 47% |
| eastern, canned | 7.1 | > 42% |
| eastern, farmed, cooked, dry heat | 7.0 | > 41% |
| eastern, wild, raw | 5.7 | > 38% |
| eastern, farmed, raw | 5.2 | > 36% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| eastern, wild, cooked, moist heat | 9.2 | > 96% |
| Pacific, cooked, moist heat | 9.2 | > 96% |
| eastern, farmed, cooked, dry heat | 7.8 | > 95% |
| eastern, wild, cooked, dry heat | 7.2 | > 95% |
| eastern, cooked, breaded and fried | 7.0 | > 94% |
| eastern, canned | 6.7 | > 94% |
| eastern, farmed, raw | 5.8 | > 93% |
| Pacific, raw | 5.1 | > 92% |
| eastern, wild, raw | 4.6 | > 91% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| eastern, cooked, breaded and fried | 58.0 | > 87% |
| eastern, canned | 54.0 | > 86% |
| Pacific, cooked, moist heat | 44.0 | > 83% |
| eastern, wild, cooked, moist heat | 35.0 | > 78% |
| eastern, farmed, cooked, dry heat | 33.0 | > 77% |
| eastern, farmed, raw | 33.0 | > 77% |
| eastern, wild, cooked, dry heat | 28.0 | > 70% |
| Pacific, raw | 22.0 | > 49% |
| eastern, wild, raw | 18.0 | > 35% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| eastern, canned | 91.0 | > 99% |
| eastern, cooked, breaded and fried | 87.1 | > 99% |
| eastern, wild, cooked, moist heat | 78.6 | > 99% |
| eastern, wild, cooked, dry heat | 61.0 | > 99% |
| eastern, farmed, cooked, dry heat | 45.1 | > 99% |
| eastern, wild, raw | 39.3 | > 99% |
| eastern, farmed, raw | 37.9 | > 99% |
| Pacific, cooked, moist heat | 33.2 | > 99% |
| Pacific, raw | 16.6 | > 99% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| eastern, wild, cooked, moist heat | 116.0 | > 84% |
| eastern, wild, cooked, dry heat | 92.0 | > 80% |
| eastern, cooked, breaded and fried | 62.0 | > 74% |
| eastern, wild, raw | 59.0 | > 72% |
| eastern, farmed, cooked, dry heat | 56.0 | > 71% |
| eastern, canned | 45.0 | > 67% |
| eastern, farmed, raw | 44.0 | > 67% |
| Pacific, cooked, moist heat | 16.0 | > 40% |
| Pacific, raw | 8.0 | > 17% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| Pacific, cooked, moist heat | 302.0 | > 65% |
| eastern, cooked, breaded and fried | 244.0 | > 50% |
| eastern, wild, cooked, dry heat | 242.0 | > 50% |
| eastern, canned | 229.0 | > 47% |
| Pacific, raw | 168.0 | > 32% |
| eastern, wild, raw | 156.0 | > 29% |
| eastern, farmed, cooked, dry heat | 152.0 | > 29% |
| eastern, wild, cooked, moist heat | 139.0 | > 25% |
| eastern, farmed, raw | 124.0 | > 21% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| Pacific, cooked, moist heat | 243.0 | > 80% |
| eastern, wild, cooked, moist heat | 194.0 | > 62% |
| Pacific, raw | 162.0 | > 51% |
| eastern, cooked, breaded and fried | 159.0 | > 51% |
| eastern, wild, cooked, dry heat | 150.0 | > 48% |
| eastern, canned | 139.0 | > 46% |
| eastern, farmed, cooked, dry heat | 115.0 | > 40% |
| eastern, wild, raw | 97.0 | > 35% |
| eastern, farmed, raw | 93.0 | > 34% |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| Pacific, cooked, moist heat | 12.8 | > 70% |
| Pacific, raw | 8.0 | > 62% |
| eastern, farmed, cooked, dry heat | 6.0 | > 57% |
| eastern, canned | 5.0 | > 54% |
| eastern, farmed, raw | 4.7 | > 53% |
| eastern, cooked, breaded and fried | 3.8 | > 50% |
| eastern, wild, cooked, dry heat | trace | n/a |
| eastern, wild, cooked, moist heat | trace | n/a |
| eastern, wild, raw | trace | n/a |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| eastern, wild, cooked, moist heat | 1.7 | > 86% |
| eastern, wild, cooked, dry heat | 1.3 | > 83% |
| Pacific, cooked, moist heat | 0.8 | > 75% |
| eastern, canned | 0.8 | > 75% |
| eastern, wild, raw | 0.8 | > 75% |
| Pacific, raw | trace | n/a |
| eastern, cooked, breaded and fried | trace | n/a |
| eastern, farmed, cooked, dry heat | trace | n/a |
| eastern, farmed, raw | trace | n/a |
| Variant | Vitamin B12 (µg) | All foods |
|---|---|---|
| Pacific, cooked, moist heat | 28.8 | > 99% |
| eastern, farmed, cooked, dry heat | 24.3 | > 99% |
| eastern, canned | 19.1 | > 99% |
| eastern, wild, cooked, moist heat | 17.5 | > 99% |
| eastern, farmed, raw | 16.2 | > 99% |
| Pacific, raw | 16.0 | > 99% |
| eastern, cooked, breaded and fried | 15.6 | > 98% |
| eastern, wild, cooked, dry heat | 12.9 | > 98% |
| eastern, wild, raw | 8.8 | > 97% |
| Variant | Folate (µg) | All foods |
|---|---|---|
| eastern, cooked, breaded and fried | 43.0 | > 75% |
| eastern, farmed, cooked, dry heat | 24.0 | > 65% |
| eastern, farmed, raw | 18.0 | > 58% |
| Pacific, cooked, moist heat | 15.0 | > 54% |
| eastern, wild, cooked, moist heat | 14.0 | > 52% |
| Pacific, raw | 10.0 | > 43% |
| eastern, wild, cooked, dry heat | 10.0 | > 43% |
| eastern, canned | 9.0 | > 40% |
| eastern, wild, raw | 7.0 | > 30% |
| Variant | Choline (mg) | All foods |
|---|---|---|
| eastern, wild, cooked, moist heat | 130.0 | > 98% |
| eastern, wild, cooked, dry heat | 101.0 | > 91% |
| eastern, canned | 81.0 | > 80% |
| eastern, wild, raw | 65.0 | > 71% |
| Pacific, cooked, moist heat | trace | n/a |
| Pacific, raw | trace | n/a |
| eastern, cooked, breaded and fried | trace | n/a |
| eastern, farmed, cooked, dry heat | trace | n/a |
| eastern, farmed, raw | trace | n/a |
Shellfish Per 100g · USDA FoodData Central