Nutrition Info
Per 6 medim raw oysters

► 74
► 1G
► 5G
► 2G

Oysters are a love-it or leave-it food— some people can’t get enough, and others can’t stand the thought. One thing that isn’t up for debate, however, is the nutritional benefit these shellfish pack for hard-training guys.

They’re low in calories (12 per oyster) and saturated fat (less than a gram), and pack a gram of protein each. This is a boon for bodybuilders trying to get lean— the fat-to-protein ratio beats most whole-food proteins out there, says Jim White, R.D.

Oysters are also high in zinc, at about 6mg per. “Zinc serves as a vital mineral in the production of testosterone, and is beneficial to the proper development and maintenance of the male hormone,” White says. “More testosterone means stronger lifts and more muscle.” Other essentials in oysters are vitamins A through D, B12, phosphorus, calcium, and iron.

White suggests a dozen raw oysters as an appetizer, and using them as a great substitute for bread and butter. “With a dozen raw oysters, you’re getting in more protein, fewer carbs and less fat, and a lot of vital nutrients,” White says.


  • 12 oysters
  • 1 small shallot, chopped
  • 2 cloves garlic, crushed
  • 1 tbsp olive oil
  • 2 lbs spinach leaves
  • 1 tbsp toasted pine nuts, chopped
  • ¼ cup crumbled feta


  1. Preheat grill to medium. Shuck oysters and save bottom shells.
  2. Sauté the shallots and garlic in olive oil until translucent. Add the spinach and sauté until tender. Add nuts and set aside.
  3. Place oysters in reserved shells. Spoon spinach mixture over the oysters, then sprinkle cheese over spinach mixture.
  4. Grill on the half shell for 5–10 minutes. Serve immediately.
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