Nutritional values of oysters

Oysters are known as one of the most nutritious food sources from nature. They contain a powerful combination of zinc, vitamin B12, selenium, copper, iodine, chromium and other valuable micronutrients. Because oysters filter their environment, the origin is essential for quality and safety. On this page, you will discover the complete nutritional values of oysters, why the Irish oyster is seen as a quality choice, and what the situation is with PFAS and heavy metals.

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Why the Irish oyster stands out

Not every oyster has the same nutritional value or purity. The Irish oyster has a clear advantage for three reasons:

  1. Clean coastal waters
    Oysters filter huge amounts of water daily and thus absorb substances from their environment. The coastal waters of Ireland are known for their purity and strict quality control, which benefits both the nutritional value and safety of the oyster.
  2. Naturally higher availability of zinc
    The waters around Ireland are naturally richer in zinc. Oysters convert this mineral form into biologically available zinc, allowing the body to absorb it well.
  3. Limited wild catch and controlled chain
    There is a limited supply of wild Irish oysters. Due to the controlled chain, there is better traceability and consistency in quality.

Nutritional values of oysters (per serving)

Important to know:
The second to last value is the amount per serving; the last value shows what percentage this is of the recommended daily allowance (RDA).

The nutritional values of oyster briefly explained

  • Zinc (20% NRV)
    Supports, among other things, the functioning of the immune system, metabolism, skin, and cognitive functions.
  • Vitamin B12 (43% NRV)
    Supports energy metabolism and helps reduce fatigue.
  • Copper (17% NRV)
    Plays a role in iron metabolism and is important for healthy connective tissue.
  • Selenium (7% NRV)
    Contributes to protection against oxidative stress and supports the normal function of the thyroid.
  • Iodine (8% NRV)
    Supports the production of thyroid hormones, good for energy metabolism.
  • Chromium (11% NRV)
    Contributes to a normal blood sugar level (normal carbohydrate metabolism).

Why zinc plays a key role in your hormonal balance

Hormonal imbalance is becoming increasingly common — due to stress, nutritional deficiencies, lack of sleep, and exposure to environmental substances. Our body needs building blocks to naturally and healthily produce and regulate hormones. Zinc is one of the micronutrients that plays an important role in this. Zinc is involved in various processes related to normal hormone balance. It supports, among other things, the process of testosterone and progesterone balance, two hormones that play an important role in energy, mood, recovery, fertility, and overall well-being. When your body receives enough zinc, it can perform these processes better, allowing your system to become more balanced. Because oysters are one of the richest natural sources of bioavailable zinc (bioavailable = how well something reaches from capsule to cell), oyster extract can be a logical first step for anyone who wants to naturally support their hormonal system.

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PFAS in oysters: what is important to know?

PFAS can be found in some oysters, depending on where they are harvested. In the provided test reports, the tested PFAS components (PFOS, PFOA, PFNA, PFHxS, and their sum) are not detectable. The results were below the detection limit of 0.10 µg/kg per substance.

This is important because it shows that the examined oyster batch meets the strictest values measurable with the used analytical method. Always use the correct, legally safe wording: “not detectable / below the detection limit”.

Heavy metals in oysters: the facts from our research

The accompanying analysis memo shows that the levels of heavy metals are well below the internationally recognized limit values (EFSA, WHO, JECFA). Below are the main conclusions:

  • Cadmium (Cd): very low, well below the acceptable daily intake
  • Lead (Pb): extremely low; negligible risk
  • Arsenic (As): 8.6 µg total, of which only 0.38 µg is inorganic (this is the part that counts for toxicity) — about 1/50th of the lowest concern threshold
  • Mercury (Hg): 0.11 µg, minimal and without health risk

The vast majority of arsenic in oysters is organic, and that is considered low-toxic in food. Even with daily use according to the recommended amount, no cumulative burden is expected.

What does this mean for you?

In short:

 

  • Oysters are one of the richest natural sources of bioavailable zinc
  • They provide a substantial contribution to vitamin B12, copper, iodine, selenium, and chromium
  • The origin greatly determines purity and nutritional value
  • Test results show no detectable PFAS and well within safe levels for heavy metals

For people who do not regularly eat oysters, oyster extract in capsule form can be a practical way to obtain these nutrients with a constant dosage and controlled quality.

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OEster reviews

Very nice

"Very nice supplement! I can't tolerate fresh oyster well, but I do want to experience the benefits of the unique properties of oyster. Then this is the ideal option."

Esther de Geus

Orthomolecular Therapist

Energy and fertility supporter!

Since I started taking the oyster supplement from Real Roots, I really feel a difference. My energy is noticeably higher and because of that I feel so much more confident. It's as if I have discovered a new, more feminine and vibrant version of myself. I simply radiate more confidence. And what I totally did not expect: my skin has never looked so good. For me, this supplement feels like a gamechanger in how I feel and radiate daily.

Laura 

Verified Real Roots User

Top product!

During my pregnancy I started using these supplements and now that I am breastfeeding I still use them. For me it feels like a pure, natural addition. I notice that I have more energy, despite the sleepless nights and breastfeeding which takes a lot of energy. It also gives me a nice feeling that I get extra minerals and my baby a extra healthy start. Never without Real Roots again! (I use the oyster, organ mix, camu camu and cod liver oil!).

Maaike W

GAPS therapist

Less hair loss

My daughter suffered from hair loss, now that she has been using the oyster pills (which contain a lot of selenium) for a few weeks, the hair loss is much less. Very satisfied to supplement this deficiency in a natural way.

Hester G

Verified Real Roots User

More information

a small powerhouse from nature

Oysters are among the most nutritious and unique food sources that nature has to offer. They provide an impressive combination of bioavailable zinc, vitamin B12, selenium, copper, iodine, and chromium all at once – nutrients that play an important role in daily energy, immunity, metabolism, and overall vitality. Curious about the symptoms of a zinc deficiency? You can read more about it in this blog.


As you have seen, the origin of oysters makes a world of difference. The Irish oyster stands out due to the clean waters, natural zinc richness, and controlled supply chain. This translates into a product with higher nutritional value and a good state of purity. The provided analyses show that the tested batches contain no detectable PFAS and that the levels of heavy metals are well within international safety standards.


However, not everyone eats oysters multiple times a week – let alone oysters of guaranteed origin and quality. For those who still want to benefit from these special nutrients, an extract in capsule form can be a practical and reliable choice. This way, you get the same powerful micronutrients, but with a constant dosage and controlled quality.


In short: whether you love oysters or prefer to choose a supplement, these small shellfish are an impressive source of nutrients that your body can use daily.

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'I started taking the oyster pills on advice! Purely for my hormone balance and zinc deficiency. Since then, I've gotten an incredible boost, feeling fitter and more energetic! And not to mention my spark! Highly recommended!'

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FAQ

We have compiled the most frequently asked questions about oysters!

How many oysters can you eat per day?

There is no fixed guideline for the maximum number of oysters per day, but 3–6 oysters are often considered a normal portion. Because oysters are rich in zinc and other minerals, you usually do not need many to supplement your nutrients. Pay attention to origin and quality, as oysters filter their environment. Do you want to benefit from the nutrients daily without eating oysters? Then oyster extract in capsule form can be a practical option.

What does oyster do to your body?

Oysters provide important micronutrients such as zinc, vitamin B12, selenium, copper, and iodine. These nutrients support, among other things, energy metabolism, the immune system, the skin, cognitive functions, and the normal functioning of the thyroid gland. Due to their high nutritional density, oysters can be a valuable addition to a healthy diet.

What is healthy about oysters?

Oysters are one of the most nutritious natural sources of minerals and vitamins. Especially their high content of bioavailable zinc and vitamin B12 makes them special. These nutrients contribute to, among other things, energy, resistance, metabolism, and cell protection. In addition, oysters contain high-quality proteins and are naturally low in calories.

Do oysters contain a lot of zinc?

Yes. Oysters are among the richest natural sources of zinc. Zinc is an essential mineral that the body cannot produce itself and supports, among other things, the immune system, metabolism, cognitive functions, and normal fertility. The zinc from oysters is also well absorbed.

Are there heavy metals in oysters?

Because oysters filter their environment, they can theoretically contain traces of heavy metals. However, the accompanying test results show that the measured levels of cadmium, lead, mercury, and inorganic arsenic are well below international safety standards. This means that, with normal consumption or supplementation according to advice, it is considered safe.

What about PFAS in oysters?

PFAS levels in oysters vary by origin. In the batch examined in this blog, PFOS, PFOA, PFNA, PFHxS, and the sum of these substances were not detectable, which means that the values were below the detection limit. This underscores the importance of origin selection and quality control.

Can you eat oysters if you don't like fish?

Yes. Oysters have a unique, mild flavor that is not comparable to fish species. Those who find the taste or texture less pleasant can still benefit from the nutrients through an oyster extract supplement.

Are his oysters or oyster extract capsules better?

That depends on your preference. Fresh oysters offer not only nutrients but also a taste experience. Oyster extract capsules are convenient for those who want to regularly get enough zinc, B12, and other trace minerals in a constant and controlled dosage, without being dependent on availability, origin, or taste.