Smoked Oysters: Health Benefits & Risks

Health Benefits (and Potential Risks) of Eating Smoked Oysters

Health Benefits (and Potential Risks) of Eating Smoked Oysters
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By
Andra Picincu, CN, CPT
Updated on August 7, 2025
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Packed with vitamin B12, zinc, copper, and selenium, smoked oysters are powerhouses of nutrition. They’re also low in calories and rich in flavor, and they take very little time to prepare (especially if you buy them in a can).

But like most good and fun things, smoked oysters have some possible drawbacks. Here are the health benefits and potential risks of eating this popular mollusk smoked.

Oysters Are Nutritious

Smoked oysters are considered a delicacy in many parts of the world. They’re often served with champagne, liquor, wine, and other fine drinks. And they’re as nutritious as they are flavorful.

An oyster’s zinc content is higher than that of any other food. One serving of oysters provides nearly 500 percent of the daily recommended amount of this essential nutrient — that’s 10 times more than the amount of zinc in beef, for example.

Oysters are also among the best dietary sources of vitamin B12, a nutrient that supports brain function and mental health.

 They’re rich in minerals, electrolytes, and omega-3 essential fatty acids as well.

Smoked oysters are typically sold in cans. Their nutritional value depends on the ingredients used, such as olive oil and spices. In general, they’re more nutrient-dense, or concentrated, because some of the water content is lost during the smoking process.

They May Help Reduce Oxidative Stress

Selenium, one of the key nutrients in this mollusk, exhibits antioxidant properties. When consumed in adequate amounts, it may protect against cancer, atherosclerosis, heart disease, and inflammation.

The zinc in oysters also helps to reduce oxidative stress in the body. Zinc supports an enzyme that transforms harmful free radicals into safer molecules. It also strengthens cell membranes, increasing their resistance to oxidative damage.

They’re Good for Your Heart

Oysters are a good source of polyunsaturated fatty acids, potassium, and magnesium. These nutrients promote cardiovascular health due to their beneficial effects on blood pressure and cholesterol levels; seafood and plant-derived omega-3s may protect against cardiovascular events, including heart attacks.

Heart-healthy omega-3 fats have also been shown to lower triglyceride levels, improve endothelial function, and regulate blood pressure.

Potassium, another important nutrient in oysters, may lower your risk of stroke, heart disease, and atherosclerosis. This mineral regulates heart rate and prevents hardening of the arteries.

Oysters also provide 10 percent of the daily recommended intake of magnesium per serving.

 This has been linked to lower rates of heart disease, diabetes, and stroke. When consumed in optimal amounts, magnesium may improve blood lipids, protect against cardiac death, and reduce atherosclerotic plaque.

Potential Risks of Smoked Oysters

When you eat them in moderation, smoked oysters are a delicious, healthy addition to any diet. Just make sure you don’t go overboard.

Infusing foods with smoke promotes the formation of toxic compounds that are linked to cancer; smoked fish (and other products) contain harmful chemicals known as polycyclic aromatic hydrocarbons (PAHs). Over time, these compounds can weaken the immune system, cause respiratory issues, increase oxidative stress, and even raise your risk of cancer.

Oysters also contain high amounts of zinc, which can be harmful to your health in some cases. The “tolerable” upper limit of zinc for adults is 40 milligrams (mg) daily, and toxicity has occurred in people who ingested 50 mg or more of zinc daily for multiple weeks.

Oysters contain 40 mg of zinc per 3 ounces. So, if you’re planning to eat them on a regular basis, it’s safest to limit yourself to having no more than around 3 ounces — or two to three oysters — every day.

And of course, if you’re allergic to shellfish, don’t eat any oysters. They should be completely off the table for you.

The Takeaway

  • Smoked oysters are packed with vital nutrients like vitamin B12, selenium, copper, magnesium, and heart-healthy omega-3 fatty acids. They offer benefits for brain function and antioxidant defense.
  • Their polyunsaturated fats, potassium, and magnesium contribute to cardiovascular well-being by helping to lower blood pressure, improve blood vessel function, and reduce unhealthy cholesterol levels.
  • Despite their health advantages, smoked oysters contain harmful PAHs (from the smoking process) that can pose cancer risks and other health issues. So, moderation is key.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Zinc. National Institutes of Health Office of Dietary Supplements. September 28, 2022.
  2. Vitamin B12. National Institutes of Health Office of Dietary Supplements. July 2, 2025.
  3. Food Database Central: Mollusks, Oyster, Eastern, Wild, Raw. U.S. Department of Agriculture. April 1, 2019.
  4. Smoked oysters in water by PACIFIC PEARL. Nutritionvalue.org.
  5. Selenium. National Institutes of Health Office of Dietary Supplements. April 15, 2024.
  6. Lee SR. Critical Role of Zinc as Either an Antioxidant or a Prooxidant in Cellular Systems. Oxidative Medicine and Cellular Longevity. March 20, 2018.
  7. Dinu M et al. Effects of Omega-3 fatty Acids on Coronary Revascularization and Cardiovascular Events: A Meta-Analysis. European Journal of Preventative Cardiology. June 13, 2024.
  8. Omega-3 Fatty Acids. National Institutes of Health Office of Dietary Supplements. December 17, 2024.
  9. Potassium. National Institutes of Health Office of Dietary Supplements. June 2, 2022.
  10. FoodData Central: Mollusks, Oyster, Eastern, Wild, Raw. U.S. Department of Agriculture. April 1, 2019.
  11. Magnesium. National Institutes of Health Office of Dietary Supplements. June 2, 2022.
  12. Nanaobi H et al. Love Smoked Fish? Here’s the Health Risk You Need to Know. Fish World. April 2025.
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Julie Cunningham, MPH, RDN, LDN, CDCES

Medical Reviewer

Julie Cunningham has been a registered dietitian for more than 25 years. She is a certified diabetes care and education specialist (CDCES) and an international board-certified lactation consultant. She has served as the president of the Foothills Chapter of the North Carolina Dietetics Association (NCDA) and has been a member of the executive board of the NCDA.

Ms. Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.

Ms. Cunningham has worked in women's and children's health, cardiology, and diabetes. She is the author of 30 Days to Tame Type 2 Diabetes, and she has also written for Abbott Nutrition News, Edgepark Medical Health Insights, diaTribe, Babylist, and others.

A resident of beautiful western North Carolina, Cunningham is an avid reader who enjoys yoga, travel, and all things chocolate.

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Andra Picincu, CN, CPT

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