Mollusks, oyster, eastern, farmed, raw

Not checked yet · database values 59 kcal per 100 g

Not checked for absorption yet: these are the listed values.

Not checked yet: the numbers below are what the database lists.

Limit it: foods like this are rated once a week or less, for cadmium.

Good for

How we counted this

What 100 g gives you: imported foods have no serving size yet.

Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.

The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?

A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.

Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
A lot
Learn more
16.2 µg in 100 g: 675% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
Zinc
Your immune system and healing wounds depend on it.
A lot
Learn more
37.9 mg in 100 g: 345% of the 11 mg a day men need, 474% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
Selenium
Your thyroid uses it to make its hormones.
A lot
Learn more
63.7 µg in 100 g: 116% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
Iron
Carries oxygen in your blood.
A lot
Learn more
5.78 mg in 100 g: 72% of the 8 mg a day men need, 32% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals

10 more nutrients below “a lot”

Protein
Your muscles, and every other tissue, are built and repaired from it.
A little
Learn more
5.22 g in 100 g: 9% of the 56 g a day men need, 11% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
A little
Learn more
0.11 mg in 100 g: 9% of the 1.2 mg a day men need, 10% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
Magnesium
Your muscles and nerves need it to work.
A little
Learn more
33 mg in 100 g: 8% of the 400 mg a day men need, 11% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
A little
Learn more
4.7 mg in 100 g: 5% of the 90 mg a day men need, 6% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
A little
Learn more
0.07 mg in 100 g: 5% of the 1.3 mg a day men need, 6% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
A little
Learn more
0.06 mg in 100 g: 5% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
Folate
Your body needs it to make DNA and to divide new cells.
A little
Learn more
18 µg in 100 g: 5% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
Calcium
Builds your bones and teeth.
A little
Learn more
44 mg in 100 g: 4% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
Potassium
Your nerves, muscles and kidneys need it to work.
A little
Learn more
124 mg in 100 g: 4% of the 3,400 mg a day men need, 5% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
Vitamin A
Your eyes need it to see in dim light.
Almost none
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
8 µg in 100 g: 1% of the 900 µg a day men need, 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals

Missing from our databases for this food, so left out, not counted as zero: fibre, vitamin E, vitamin K1, niacin, vitamin D, choline, omega-3: ALA and omega-3: EPA + DHA.

Watch out

How we counted this

We haven’t checked this food. Foods like it carry these, so they’re shown here until we do. None of them was measured in this food.

Cadmium
Limit itCommon in this kind of food; not tested in this one
Builds up in the kidneys over years.
Learn more
180 g a week takes an average adult to the limit
You’d need about 1.8 servings a week of this food alone to use up what an average adult’s intake leaves under the limit.
How we got this
An average adult already takes in about 71% of the limit. One serving a day uses up the room left in about 1.8 days of the week.
Counted from zero, with no allowance for what adults already take in from other food, 600 g a week would reach the limit.
The dataset’s rating: Limit it: weekly or less
Oysters. EFSA, oysters: mean 292 µg/kg cadmium; one daily 100 g serving is 117% of the weekly limit on its own and adds 143% to average adult intake (OQ6 worked test)
At EFSA's mean for oysters, one 100 g serving a day more than doubles an average adult's cadmium intake, so it rates weekly or less. Not measured for this food.
EFSA CONTAM Panel (2009) Cadmium in food. EFSA Journal 980 · grade C
Every food with cadmium

Better options

We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.

Foods we’ve checked in the same group

Albacore (white) tuna, canned in water and clams, cooked and cod, baked and eastern oysters, raw and farmed salmon, cooked and light tuna, canned in waterChecked by us

Check your whole week

Bring a tracker export or describe your usual week. The same rules check all of it.

The numbers

Open every value

Name in the database: Mollusks, oyster, eastern, farmed, raw

Listed nutrients, per 100 g

For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.

Nutrient	Per	Per 100 calories	How	Source	Grade
Calcium	44 mg	74.58 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	44 mg	74.58 mg	second database · not used	`Canadian Nutrient File 2026` #3191	C
Carbohydrate	5.53 g	9.37 g	listed used	`US food database (USDA SR Legacy)` #175172	C
	5.53 g	9.37 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Energy	59 kcal	–	FDC Energy (kcal) used	`US food database (USDA SR Legacy)`	–
	59 kcal	–	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Fat	1.55 g	2.63 g	listed used	`US food database (USDA SR Legacy)` #175172	C
	1.55 g	2.63 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Folate	18 µg	30.51 µg	listed used	`US food database (USDA SR Legacy)` #175172	C
	18 µg	30.51 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Iron	5.78 mg	9.8 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	5.78 mg	9.8 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Magnesium	33 mg	55.93 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	33 mg	55.93 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Phosphorus	93 mg	157.63 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	93 mg	157.63 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Potassium	124 mg	210.17 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	124 mg	210.17 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Protein	5.22 g	8.85 g	listed used	`US food database (USDA SR Legacy)` #175172	C
	5.22 g	8.85 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Riboflavin (B2)	0.065 mg	0.11 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	0.065 mg	0.11 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Selenium	63.7 µg	107.97 µg	listed used	`US food database (USDA SR Legacy)` #175172	C
	63.7 µg	107.97 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Sodium	178 mg	301.69 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	178 mg	301.69 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Thiamin (B1)	0.105 mg	0.18 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	0.105 mg	0.18 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Vitamin A	8 µg	13.56 µg	listed used	`US food database (USDA SR Legacy)` #175172	C
	8 µg	13.56 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Vitamin B12	16.2 µg	27.46 µg	listed used	`US food database (USDA SR Legacy)` #175172	C
	16.2 µg	27.46 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Vitamin B6	0.06 mg	0.1 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	0.06 mg	0.1 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Vitamin C	4.7 mg	7.97 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	4.7 mg	7.97 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Vitamin E	0.54 mg	0.92 mg	second database · not used	`Canadian Nutrient File 2026` #3191	C
Water	86.2 g	146.1 g	listed used	`US food database (USDA SR Legacy)` #175172	C
	86.2 g	146.1 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Zinc	37.92 mg	64.27 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	37.92 mg	64.27 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C

Other values (fatty acids, amino acids and more)

Nutrient	Per 100 g	Per 100 calories	How	Source	Grade
Copper	0.738 mg	1.25 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	0.738 mg	1.25 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Manganese	0.394 mg	0.67 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	0.394 mg	0.67 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Niacin (B3, preformed)	1.267 mg	2.15 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	1.267 mg	2.15 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Pantothenic acid (B5)	0.157 mg	0.27 mg	listed used	`US food database (USDA SR Legacy)` #175172	C
	0.157 mg	0.27 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3191	C
Retinol	8 µg	13.56 µg	listed used	`US food database (USDA SR Legacy)` #175172	C
	8 µg	13.56 µg	second database · not used	`Canadian Nutrient File 2026` #3191	C

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Hazard rows as the dataset rates them

Cadmium · Limit it: weekly or less · At EFSA's mean for oysters, one 100 g serving a day more than doubles an average adult's cadmium intake, so it rates weekly or less. Not measured for this food. · EFSA 2009

Sources

Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026 · dataset · Open Government Licence – Canada 2.0
EFSA CONTAM Panel (2009) Cadmium in food. EFSA Journal 980 · doi:10.2903/j.efsa.2009.980
efsa-2009-cadmium · full text read · EFSA Journal: CC BY-ND 4.0
USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04 · dataset · CC0 1.0 (public domain)

Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.

The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.

The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.

Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.