Aquatic Foods
Oyster, window pane, meat Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Calories | 119kcal / 2530kcal (4%) |
Macronutrients
Total Fat | 1.4 g/ 42g (3%) low | ||||||
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Total Carbohydrates | 3.3 g/ 348g (0.95%) | ||||||
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Protein | 23.3 g/ 71g (32%) | ||||||
Vitamins
Vitamin A | 4.75 mcg RAE/ 700mcg RAE (0.68%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.02 mg/ 1mg (1%) |
Vitamin B2 | 0.11 mg/ 1mg (8%) |
Vitamin B3 | 1.4 mg NE/ 16mg NE (8%) |
Minerals
Calcium | 110 mg/ 750mg (14%) |
Iron | 17.3 mg/ 12mg (144%) high |
Phosphorus | 257 mg/ 700mg (36%) high |
Sodium | 467 mg/ 1500mg (31%) |
Allergen Info
Mollusks
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Oysters (often cooked as oyster meat; sometimes described as “window pane” style). It’s a protein-rich seafood with small amounts of carbs and very little sugar.
Why it matters to health
AI-assisted Oysters provide lean protein to help build and repair body tissues, and they’re relatively low in calories per 100g. They also have healthy-to-use fats, but they contain saturated fat (0.37g) and cholesterol (29mg), so it’s best to keep portions balanced. Oysters can be higher in sodium (467mg), especially if cooked with salty sauces—this matters for blood pressure and overall heart health. Since it’s seafood, you can include it regularly, but pair it with fiber-rich sides and watch the salt in the recipe.
Healthier tips
AI-assisted - For meals/snacks: aim for 1 palm-sized serving of oysters (about 80–120g) as part of your 3 full meals, or as a protein snack if your meal already has enough carbs.
- Balance your plate: add non-starchy vegetables (e.g., kangkong, lettuce, pechay) and a sensible carb portion (e.g., 1/2–1 cup cooked rice or a small serving of bread).
- Go easy on salt: limit salty sauces (toyo, patis, seasoning mixes) and choose lighter cooking methods like steaming or grilling.
- Watch frequency: if you eat oysters often, vary your protein sources (fish, chicken, eggs, tofu/beans) across the week.
- Keep it “everything in moderation”: enjoy oysters, but don’t make them the only protein every day.
Common Filipino dishes
Oyster omelet, Kilawin na talaba, Sinigang na talaba, Oyster sisig, Grilled talaba
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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