It is no secret that Barnes Wild Bluff Oysters taste great, and knowing that they are really good for you makes it all the better. Our wild oysters are naturally one of the most nutritionally well balanced foods, offering many health benefits.
As well as being low in saturated fat, calories and cholesterol, Bluff oysters are high in vitamins and nutrients such as protein, zinc, iron, omega 3 fatty acids, calcium and vitamin C.


Our bodies need protein to build strong bones, muscles, skin and cells. Protein is not stored in our bodies, so we need to make sure we get enough from our diet. Oysters are complete proteins, which means they contain all of the essential amino acids. Protein also makes you feel fuller after eating, so can also aid in weight loss.


Oysters contain more zinc than any other food. Zinc assists with many important functions in our bodies, including supporting the immune system, promoting healing and assisting with muscle and bone health. According to the New Zealand Food Consumption Database, 100g of raw Bluff oysters provide 85.8 percent of the adult Recommended Dietary Intake (RDI) of zinc.


The iron found in oysters aids in transporting oxygen to the body’s cells, giving you more energy. Iron is also a key facilitator for regulating body temperature and plays a key role in providing strength to the immune system. Iron is also necessary to maintain healthy cells, skin, hair, and nails. Infants and toddlers need more iron than adults and women need more iron than men.

Omega 3 Fatty Acids

Oysters are loaded with Omega 3 Fatty Acids, a class of polyunsaturated fats that are necessary for many vital functions. These fats are good for almost everything including your joints, vision, brain, nervous system and heart health. They also help lower bad cholesterol levels, reduce your risk of cardiovascular disease and even fight wrinkles and acne.


Oysters are naturally high in calcium which helps with strong bones and works to help keep your joints free of inflammation and arthritis aids in blood clotting and activates enzymes to help with digestion. Calcium also helps your brain communicate with your nerves, keeps your blood pressure normal and reduces the risk of colon cancer.

Vitamin C

A great source of Vitamin C, oysters contain antioxidants that protect your body from free radicals, which may cause heart disease and cancer. Vitamin C is important in fighting infections and helps heal scrapes and bruises. It is also involved in the growth of our bones, tendons, ligaments and skin and increases the absorption of iron from our foods.

More healthy facts

  • The New Zealand Heart Foundation recommends you should have at least two servings of fish or seafood per week.
  • Bluff oysters are reputed to have aphrodisiac qualities. Although no specific research exists to support this, their high levels of zinc and amino acids may assist with hormone regulation and increase levels of sex hormones.
  • The Ministry for Primary Industries (MPI) recommends that during pregnancy all seafood needs to be cooked thoroughly until piping hot throughout, and eaten while hot. For more information about what to eat while pregnant refer to the Ministry for Primary Industries website.
Please note: This information is intended for your general knowledge only and is not a substitute for medical advice or treatment.
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  • +64 3 218 2575
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