At a glance
- 17.4 g protein and 94 calories per 3 oz (85 g).
- 18.5 g protein per 100 calories: #35 of 536 foods in our USDA list, #19 of 46 in fish & seafood.
- 0 g fiber and 567 mg sodium per serving.
What is scallops like to eat?
Scallops are shellfish with sweet, tender meat that cooks in just a few minutes. Large sea scallops sear well in a hot pan, while small bay scallops work in pasta, soups and stir-fries.
How can you eat more scallops?
Try this
Sear in a hot pan with butter and lemonToss bay scallops into pasta with garlicAdd to a stir-fry with snow peasServe over a salad with citrusIs scallops good on a GLP-1?
Scallops are soft and mild when cooked just until opaque, and a few on a small plate can be an easy portion. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does scallops compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Scallops | 3 oz | 17.4 g | 94 | 18.5 g |
| Shrimp | 3 oz | 20.4 g | 84 | 24.2 g |
| Cod | 3 oz | 19.4 g | 89 | 21.7 g |
| Lobster | 3 oz | 16.2 g | 76 | 21.3 g |
Close to scallops per calorie: halibut (20.3 g), chicken breast (18.8 g), pork tenderloin (18.3 g), clams (17.3 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Look for dry-packed scallops, which sear better, and pat them dry before cooking.
What's the full nutrition for scallops?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 94 | 111 | |
| Protein | 17.4 g | 20.5 g | 35% |
| Fat | 0.7 g | 0.8 g | |
| Saturated fat | 0.2 g | 0.2 g | 1% |
| Carbohydrate | 4.6 g | 5.4 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 567 mg | 667 mg | 25% |
| Calcium | 9 mg | 10 mg | 1% |
| Iron | 0.5 mg | 0.58 mg | 3% |
| Vitamin B12 | 1.8 mcg | 2.15 mcg | 75% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Mollusks, scallop, (bay and sea), cooked, steamed". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
