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Nutritional Info: Mollusks, oyster, Pacific, raw

The USDA reference number for this food is: 15171
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Nutritional Data for Mollusks, oyster, Pacific, raw

Nutrition Facts

Serving Size: 1 medium (50g or 1.8 oz)
 

Amount Per Serving

 

Calories

40
Calories from Fat 10
 

% Daily Value*

 

Total Fat

1g
2%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

25mg
8%
 

Sodium

53mg
2%
 

Total Carbohydrate

2g
1%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

5g
 
Vitamin A3% · Vitamin C0%
 
Calcium0% · Iron14%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Smoked Oyster with apples and juniper
Smoked Oyster with apples and juniper

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 medium (50g or 1.8 oz)
kcal*kjoules*RDI%
 
Total Calories40 kcal169 kJ2%
 
from Carbs10.2 kcal42.56 kJ
 
from Fat10.4 kcal43.4 kJ
 
from Protein20.2 kcal84.42 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 50 grams of Mollusks, oyster, Pacific, raw


Vitamin Content

Vitamin Content

Serving Size: 1 medium (50g or 1.8 oz)
AmountRDI%
 
Vitamin A 135 IU 3%
 
Vitamin B6 0.025 mg 1%
 
Vitamin B12 8 mcg 133%
 
Vitamin B12, Added ~
 
Vitamin C 4 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.0335 mg 2%
 
Riboflavin 0.1165 mg 7%
 
Niacin 1.005 mg 5%
 
Pantothenic Acid 0.25 mg 2%
 
Folate 5 mcg 1%
 
Folate, Food 5 mcg 1%
 
Folate, DFE 5 mcg DFE 1%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 50g (1.76 oz) of Mollusks, oyster, Pacific, raw contains. Vitamin RDI for 50 grams of Mollusks, oyster, Pacific, raw


Mineral Content

Mineral Content

Serving Size: 1 medium (50g or 1.8 oz)
AmountRDI%
 
Calcium 4 mg 0%
 
Iron 2.555 mg 14%
 
Magnesium 11 mg 3%
 
Phosphorus 81 mg 8%
 
Potassium 84 mg 2%
 
Sodium 53 mg 2%
 
Zinc 8.31 mg 55%
 
Copper 0.788 mg 39%
 
Manganese 0.3215 mg 16%
 
Selenium 38.5 mcg 55%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 50g (1.76 oz) of Mollusks, oyster, Pacific, raw contains. Mineral RDI for 50 grams of Mollusks, oyster, Pacific, raw


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 medium (50g or 1.8 oz)
AmountRDI%*
 
Protein4.725g9%
 

Essential Aminos

 
Histidine0.0905 g13%
 
Isoleucine0.2055 g15%
 
Leucine0.3325 g12%
 
Lysine0.353 g17%
 
Methionine0.1065 g
 
Phenylalanine0.1695 g
 
Threonine0.2035 g19%
 
Tryptophan0.053 g19%
 
Valine0.2065 g11%
 

Non-essential Aminos

 
Arginine0.3445 g
 
Alanine0.286 g
 
Aspartate0.456 g
 
Cystine0.062 g
 
Glutamate0.6425 g
 
Glycine0.2955 g
 
Hydroxyproline
 
Proline0.193 g
 
Serine0.2115 g
 
Tyrosine0.151 g
 
Methionine + Cystine† 0.1685 g 16
 
Phenylalanine + Tyrosine† 0.3205 g 31
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Mollusks, oyster, Pacific, raw is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 50g (1.76 oz) of Mollusks, oyster, Pacific, raw. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 50g (1.76 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 50 grams of Mollusks, oyster, Pacific, raw


Carbohydrate Content

Carbohydrates

Serving Size: 1 medium (50g or 1.8 oz)
AmountRDI%
 
Total Carbohydrates2.475g1%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
50g (1.76 oz) grams of Mollusks, oyster, Pacific, raw contains 2.475 grams of carbohydrates which is 1% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 50 grams of Mollusks, oyster, Pacific, raw contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 medium (50g or 1.8 oz)
AmountRDI%
 
Total Fat1.15g2%
 
Total Omega-3 Fatty Acids0.36g
 
Total Omega-6 Fatty Acids0.035g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.255g1%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.041g
 
Palmitic Acid   [Hexadecanoic Acid]0.1785g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.0355g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.179g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.0265g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.0955g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.057g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.447g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.019g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.01g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.125g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.016g
 
Linolenic Acid   [Octadecatrienoic Acid]0.016g
 
Parinaric Acid   [Octadecatetraenoic Acid]0.042g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.219g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Mollusks, oyster, Pacific, raw in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 50 grams of Mollusks, oyster, Pacific, raw
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 medium (50g or 1.8 oz)
Amount
 
Alcohol0g
 
Water41.03g
 
Ash0.615g
 
Caffeine~
 
Theobromine~
 
Cholesterol25mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Mollusks, oyster, Pacific, raw:

Mollusks, oyster, Pacific, raw is an excellent source of Vitamin B12, Zinc, Copper and Selenium. This means that the food contains 20% or more of your RDI for these nutrients.

Mollusks, oyster, Pacific, raw is a good source of Iron and Manganese. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 90
Athletic Diet - Low Fat, High Protein and Carbs 27
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 58
Low Cholesterol Diet 61
Low Sodium Diet 74
Low Glycemic Index Diet (e.g. South Beach Diet) 75
Low Protein Diet 53
Horizontal bar chart


How long will it take to burn 40 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 40 calories contained in 50g (1.76 oz)g of Mollusks, oyster, Pacific, raw. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 40 calories
Stretching14 mins(180 cal/hr)
Walking (3.5 mph)9 mins(280 cal/hr)
Bicycling (<10 mph)8 mins(290 cal/hr)
Dancing7 mins(330 cal/hr)
Light gardening/yard work7 mins(330 cal/hr)
Golf (walking and carrying clubs)7 mins(330 cal/hr)
Hiking7 mins(370 cal/hr)
Amount of Vigorous exercise to burn 40 calories
Weight lifting (vigorous effort)6 mins(440 cal/hr)
Heavy yard work (chopping wood)6 mins(440 cal/hr)
Basketball (vigorous)6 mins(440 cal/hr)
Walking (4.5 mph)5 mins(460 cal/hr)
Aerobics5 mins(480 cal/hr)
Swimming (slow freestyle laps)5 mins(510 cal/hr)
Running/jogging (5 mph)4 mins(590 cal/hr)
Bicycling (>10 mph)4 mins(590 cal/hr)
Exercise profile for 50g (1.76 oz) of Mollusks, oyster, Pacific, raw

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Mollusks, oyster, Pacific, raw" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 18 Jan 2019 https://skipthepie.org/finfish-and-shellfish-products/mollusks-oyster-pacific-raw/

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