Steamed oysters calories come to 10 for one oyster (15 g) and 65 per 100 g. The number to notice is how little the total moves: even a full cup stays at 88 calories, while protein supplies 47% of the energy. Sodium and cholesterol are the rows that deserve a second look, not calories.
10kcal
1 oyster · 15 g, steamed
47%protein
1.1 gProtein
1 gCarbs
0.3 gFat
How to burn off 10 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Steamed · per 15 g
Calories
10 kcal
Protein
1.1 g
Carbohydrate
0.5 g
Fat
0.3 g
Saturated fat
0.1 g
Cholesterol
8 mg
Sodium
16 mg
Potassium
30 mg
Iron
0.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Steamed oysters: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 oyster (15 g)
10
1.1 g
0.5 g
0.3 g
16 mg
0%
3 oz portion (85 g)
55
6.1 g
2.9 g
1.8 g
92 mg
3%
1 cup (135 g)
88
9.8 g
4.6 g
2.9 g
146 mg
4%
100 g
65
7.2 g
3.4 g
2.2 g
108 mg
3%
3 × 1 oyster (15 g)
29
3.3 g
49 mg
5 × 1 oyster (15 g)
49
5.4 g
81 mg
Five steamed oysters are a 49-calorie plate
Oysters are counted one at a time, and each steamed oyster of about 15 g adds 10 calories. Two come to 20, three to 29, and five to 49 calories. That last plate weighs about 75 g and still delivers 5.4 g of protein, which is a decent return for such a small number.
Larger servings scale the same gentle way. A 3 oz portion (85 g) lands at 55 calories with 6.1 g of protein, which covers 12% of the daily value. A cup of shucked steamed oysters (135 g) reaches 88 calories and 9.8 g of protein, or 20% of the daily value, while using only 4% of a 2000-calorie day.
So portion size barely changes the calorie picture. Going from three oysters to a full cup adds fewer calories than a single slice of buttered toast would. What changes the meal is everything around the oysters: the melted butter, the crackers, the cocktail sauce. The oysters themselves are rarely the problem.
Protein supplies nearly half the calories
Per 100 g, steamed oysters carry 7.2 g of protein, 3.4 g of carbs and 2.2 g of fat. Translated into calories, protein accounts for 47% of the energy, fat for 31% and carbs for 22%. That makes oysters a lean protein source, though not as lean as some other shellfish.
The carbs are a small surprise for seafood. Oysters store energy as glycogen, which is why they show 3.4 g of carbs per 100 g with only 0.8 g of sugars and 0 g of fiber. For anyone tracking carbs closely, a cup brings 4.6 g, which is easy to fit into almost any plan.
Fat stays modest at 2.2 g per 100 g, and only 0.6 g of that is saturated. A full cup holds 2.9 g of fat. The fat share looks higher than the gram count suggests simply because the total calories are so low; small amounts of fat move the percentage a lot when there are only 65 calories to divide.
Sodium and cholesterol are the rows to watch
Oysters live in salt water, and it shows. Steamed oysters carry 108 mg of sodium per 100 g, about 5% of the daily value. One oyster adds only 16 mg, but a cup brings 146 mg, or 6% of the daily value. Five oysters come to 81 mg.
Those are moderate numbers on their own. The real sodium swing comes from what you add: cocktail sauce, hot sauce, seasoned butter and salted crackers can easily outweigh the oysters themselves. If you watch sodium, keep the toppings light and let the natural brine do the seasoning.
Cholesterol sits at 51 mg per 100 g, measured against a 300 mg daily value. Potassium comes in at 197 mg per 100 g against a 4700 mg daily value. Neither is extreme, but if cholesterol is a number you track, it is worth logging oysters rather than treating them as free food.
Oysters work best as a starter or a protein side
At 55 calories for a 3 oz portion, steamed oysters rarely carry a meal alone. They work best as an opener or as one protein among several on the plate. Pairing them with a green salad, roasted vegetables or a slice of crusty bread builds a fuller meal while keeping the total reasonable.
Classic oyster sides tell a different story. Melted butter for dipping, fries and creamy chowder can multiply the calories of the plate many times over. If the goal is a light seafood meal, lemon, mignonette or a squeeze of hot sauce keep the flavor high and the count low.
Because a single oyster is so small, it is easy to lose track during a long dinner. Counting shells as you go is the simplest fix. You can also snap a photo of the platter and let BodyPal log the oysters from the picture, then adjust the count if you went back for more.
How does steamed oysters compare?
Here is how steamed oysters stack up against raw oysters and crab, per 100 g and per usual serving.
Verdict: For the lowest calories pick raw oysters, at 51 per 100 g against 65 for steamed. For the most protein per bite pick crab, with 17.9 g per 100 g, but expect 395 mg of sodium instead of 108 mg.
Steamed oysters FAQs
How many calories are in steamed oysters?
One steamed oyster is about 10 calories and a 3 oz portion (85 g) is 55 calories. Per 100 g steamed oysters have 65 calories.
Are steamed oysters good for weight loss?
A 3 oz portion (85 g) has 55 calories, 6.1 g protein and 1.8 g fat, so it is low in calories for the protein it provides.
Steamed oysters vs raw oysters: which has more calories?
Steamed oysters have 65 calories per 100 g, raw oysters 51, because steaming drives off moisture and concentrates the meat.
How much protein is in steamed oysters?
Steamed oysters have 7.2 g protein per 100 g, so a cup (135 g) gives 9.8 g. The same 100 g also has 5.84 mg iron.
How many calories are in 10 steamed oysters?
At 10 calories per oyster, ten steamed oysters add up to roughly 100 calories. For reference, five oysters come to 49 calories and about 5.4 g of protein, so the total stays low even with a generous plate.
What is the full nutrition profile of steamed oysters?
Per 100 g, steamed oysters have 65 calories, 7.2 g of protein, 3.4 g of carbs, 2.2 g of fat and 0 g of fiber. They also carry 108 mg of sodium, 51 mg of cholesterol and 197 mg of potassium.
Are oysters high in calories?
No. Steamed oysters have 65 calories per 100 g and raw oysters 51. A typical plate of 6 raw oysters (84 g) comes to 43 calories, which makes oysters one of the lighter protein options on a seafood menu.
How many calories are in a cup of steamed oysters?
A cup of steamed oysters (135 g) has 88 calories, with 9.8 g of protein, 4.6 g of carbs and 2.9 g of fat. That cup also brings 146 mg of sodium, about 6% of the daily value.
