Calories in Oyster Sauce: Nutrition Facts & Serving Sizes
Per 1 tbsp (18g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Oyster sauce adds just 9.2 calories per tablespoon (18g), making it one of the most calorie-efficient flavor boosters in Asian cooking. Per 100g it contains 51 calories, 1.4g protein, 10.9g carbs, and only 0.3g fat. The standout issue is sodium at 2733mg per 100g, which translates to about 492mg per tablespoon. That single tablespoon covers roughly 21% of the daily recommended sodium limit. It also provides 0.4mcg of vitamin B12 per 100g, a nutrient primarily found in animal products, plus 4.4mcg of selenium. Oyster sauce is a thick, savory condiment made from oyster extracts, salt, and thickeners, traditionally used in stir-fries, marinades, and noodle dishes. The umami depth it brings makes lean, high-protein meals like chicken stir-fry taste significantly better with minimal macro cost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (18g) | 9.2 | 0.3g | 2g | 0.1g | 0.1g |
| 100g | 51 | 1.4g | 10.9g | 0.3g | 0.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 51 | 3% |
| Protein | 1.4g | 3% |
| Total Fat | 0.3g | |
| Total Carbohydrates | 10.9g | 4% |
| Dietary Fiber | 0.3g | 1% |
| Sugars | 0g | |
| Sodium | 2733mg | 119% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 32mg | 2% |
| Iron | 0.2mg | 1% |
| Potassium | 54mg | 1% |
| Vitamin C | 0.1mg | 0% |
| Vitamin B12 | 0.4mcg | 17% |
| Magnesium | 4mg | 1% |
| Phosphorus | 22mg | 2% |
| Zinc | 0.1mg | 1% |
| Selenium | 4.4mcg | 8% |
| Folate | 15mcg | 4% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.5mg | 9% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Oyster Sauce
Oyster sauce is primarily a flavoring agent rather than a nutrient powerhouse, but it does contribute useful micronutrients in small amounts. Vitamin B12 at 0.4mcg per 100g is derived from the oyster extract base. B12 is essential for neurological function, red blood cell formation, and DNA synthesis, and is only naturally found in animal products. For those eating mostly plant-based diets who still use oyster sauce, it provides a small but real B12 contribution.
Selenium at 4.4mcg per 100g supports thyroid function, antioxidant defense through glutathione peroxidase, and immune response. Adequate selenium intake is associated with optimal hormone metabolism and overall metabolic health.
Niacin (1.5mg per 100g) supports energy metabolism, helping the body convert food into usable fuel during training. The low calorie count (51 per 100g) means oyster sauce can make plain high-protein meals dramatically more palatable without wrecking macros, which directly supports long-term diet adherence.
The primary nutritional concern is the very high sodium content. Sodium is not harmful in normal quantities and supports muscle contractions and fluid balance, but individuals managing blood pressure or water retention need to account for oyster sauce contributions carefully.
Dietary Considerations
Oyster sauce is gluten-free in its basic form but many commercial brands contain wheat-based thickeners, so label checking is essential for those with celiac disease or gluten intolerance. It is not vegan or vegetarian as it is derived from oyster extracts. Carbs per tablespoon are low (2g), making it usable on moderate low-carb diets, but the high sodium (492mg per tablespoon) is the main macro concern. It is not suitable for strict keto in large amounts due to carb accumulation. For those on a sodium-restricted diet, use sparingly and combine with lower-sodium ingredients.
Daily Intake (100g)
100g of oyster sauce provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in oyster sauce?
Oyster sauce has 51 calories per 100g. A standard 1-tablespoon serving (18g) contains about 9.2 calories, making it very low calorie for the flavor it adds.
Is oyster sauce good for weight loss?
Yes, in terms of calories. A tablespoon adds under 10 calories, so it will not impact your deficit. The sodium content (about 492mg per tablespoon) can cause temporary water retention, but it does not affect actual fat loss.
How much protein is in oyster sauce?
Oyster sauce contains 1.4g of protein per 100g, or about 0.3g per tablespoon. It is not a meaningful protein source and should not be counted toward daily protein goals.
How much sodium is in oyster sauce?
Oyster sauce is very high in sodium at 2733mg per 100g. A single tablespoon contains approximately 492mg of sodium, which is about 21% of the 2300mg daily limit recommended for adults.
Is oyster sauce keto-friendly?
In small amounts, yes. A tablespoon has only 2g of carbs. However, if you use multiple tablespoons per serving the carbs can accumulate. Check the label of your specific brand as carb content varies.
Is oyster sauce vegan?
No. Oyster sauce is made from oyster extracts and is not vegan or vegetarian. Vegan alternatives made from mushrooms are available and provide a similar umami flavor profile.
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