Are Smoked Oysters in Sunflower Oil Good for You?

Oysters are sea creatures that are often eaten raw with lemon juice or Worcestershire sauce. Raw seafood poses certain health dangers so smoking them is a healthier alternative. Oysters provide numerous vitamins and minerals and are low in fat, and smoked versions are infused with a bold flavor. Served with sunflower oil, oysters contain more fat, but most of it is healthy, unsaturated fat. Once you know more about the nutrition of smoked oysters in sunflower oil, you can determine if they deserve a place in your diet.

A serving of smoked oysters is equal to 3 ounces. (Image: BWFolsom/iStock/Getty Images)

Calories and Fat

A 3-ounce serving of smoked oysters contains 139 calories. The same serving of smoked oysters contains 3.91 grams of total fat, with less than 1 gram being saturated fat. The remainder of the fat in a serving of smoked oysters is primarily polyunsaturated fat. Served with 1 teaspoon of sunflower oil, your smoked oysters will have an additional 40 calories and 4.5 grams of total fat. Almost all of the fat in sunflower oil is polyunsaturated. Polyunsaturated fat might help lower your cholesterol levels, which can decrease your risk of cardiovascular problems. These fats might also lower your risk of type 2 diabetes.

Iron and Zinc

Smoked oysters contain an impressive amount of iron and zinc. Iron contributes to the formation of healthy red blood cells, supports a healthy immune system and aids in cell growth. Adults need between 8 and 18 milligrams of iron each day. A 3-ounce serving of smoked oysters contributes 7.82 milligrams toward that goal. Zinc promotes healthy immunity and aids in wound healing and cell division. Adults need 8 to 11 milligrams of zinc each day. A serving of smoked oysters contains 28.25 milligrams. Sunflower oil does not contribute any additional iron or zinc.

Additional Minerals

While sunflower oil does not contribute any minerals to your oysters, the oysters themselves are a healthy source of potassium, with 257 milligrams toward the 4,700 milligrams you need each day. The same serving also provides you with 37 of the 310 to 420 milligrams of magnesium you need each day. The oysters supply 207 of the 700 milligrams of phosphorus you need on a daily basis. You get a small dose of calcium with 14 of the 1,000 milligrams of calcium you need daily.


Both smoked oysters and sunflower oil provide you with key vitamins. A 3-ounce serving of smoked oysters supplies you with 10.9 milligrams of vitamin C and 13 micrograms of folic acid. More significantly, a 3-ounce serving of smoked oysters supplies you with nearly 25 micrograms of vitamin B-12 -- far more than the 2.4 micrograms you need each day. Vitamin B-12 is necessary for the formation of red blood cells, the function of your neurological system and for DNA synthesis. One teaspoon of sunflower oil adds almost 2 of the 15 milligrams of vitamin E you need each day. Vitamin E plays a role in your immune function and might help neutralize free radicals that can lead to cancer.

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