Oysters are a low-fat, high-protein food that is rich in several important nutrients. However, uncooked seafood can be vulnerable to the Vibrio vulnificus bacteria. You can minimize -- although not completely eliminate -- your risk of becoming infected by only eating legally harvested oysters.
Protein
According to the USDA, a single raw 50-gram Pacific oyster contains about 40 calories. But each oyster does contain nearly 5 grams of protein, making it an excellent natural lean protein source, which can help your body heal more quickly and effectively from working out.
Fat and Carbohydrates
The fat content of one raw Pacific oyster is only about 1 gram -- almost none of it saturated fat -- which is about 2 percent of your recommended daily value. Cholesterol content is only about 25 mg. Each oyster contains approximately 2 grams of carbohydrates, which is about 1 percent of your recommended daily value. Oysters contain only negligible amounts of dietary fiber.
Other Nutrients
Oysters are high in several extremely beneficial vitamins and minerals, including iron, zinc, and B vitamins, especially B-12. Most foods, whether meat, fish, fruits or vegetables, lose a significant percentage of the beneficial vitamins they contain during the cooking process. Because oysters frequently are eaten raw, they retain virtually all of their original vitamin content.
Vibrio vulnificus
Warm water oysters can sometimes be infected with a bacteria known as Vibrio vulnificus, which can be transmitted to humans who eat contaminated oysters -- particularly those with previously weak immune systems. Symptoms that can be suffered by individuals infected with Vibrio vulnificus can include nausea, diarrhea and vomiting. Serious cases can lead to infection of the bloodstream, leading to fever, blisters and shock. According to the CDC, infections that severe lead to the victim's death about in about 50 percent of cases. Pasteurization techniques are gradually increasing in popularity, because they are designed to apply enough heat to kill the bacteria without actually cooking the oyster. However, some raw oyster purists feel the process still affects the oyster's flavor.
References
- USDA: National Nutrient Database
- Centers for Disease Control & Prevention; Vibrio Vulnificus; November 2009
- Nutrition Action Healthletter; Raw Oysters: Deadly Delicacy; Leila Corcoran; October 1998
- U.S. Food and Drug Administration; Raw Oyster Myths; October 2009
- University of Florida; The Risk of Eating Raw Oysters or Clams; Judith Wakefield
- Dr. Kal's Weight Loss Tips; Health Benefits of Oysters; Chuck Edwards
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