Scallops
Sweet, lean shellfish with 20 g of protein per 100 g and almost no fat.
Nutrition per 100 g
Standardised to 100 g of scallops, cooked for fair comparison. Typical serving: 100 g cooked — 111 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 111 kcal | 111 kcal | 100 kcal |
| Protein | 20.5 g | 20.5 g | 18.5 g |
| Carbohydrate | 5.4 g | 5.4 g | 4.9 g |
| Fat | 0.8 g | 0.8 g | 0.7 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of scallops, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 2 µg | 2 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.05 µg | 0.05 µg | <1% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.012 mg | 0.012 mg | 1% |
| Riboflavin | 0.024 mg | 0.024 mg | 2% |
| Niacin | 1.1 mg | 1.1 mg | 7% |
| Vitamin B6 | 0.11 mg | 0.11 mg | 6% |
| Folate | 20 µg | 20 µg | 5% |
| Vitamin B12 | 2.2 µg | 2.2 µg | 92% |
| Pantothenic acid | 0.37 mg | 0.37 mg | 7% |
| Choline | 111 mg | 111 mg | 20% |
| Minerals | |||
| Calcium | 10 mg | 10 mg | <1% |
| Iron | 0.58 mg | 0.58 mg | 3% |
| Magnesium | 37 mg | 37 mg | 9% |
| Phosphorus | 426 mg | 426 mg | 34% |
| Potassium | 314 mg | 314 mg | 7% |
| Sodium | 667 mg | 667 mg | 29% |
| Zinc | 1.6 mg | 1.6 mg | 15% |
| Selenium | 21.7 µg | 21.7 µg | 39% |
| Copper | 0.033 mg | 0.033 mg | 4% |
| Manganese | 0.029 mg | 0.029 mg | 1% |
Source: USDA FoodData Central — Mollusks, scallop, (bay and sea), cooked, steamed
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat scallops?
- High-protein, low-fat, and cooked in under three minutes.
- Rich in B12 and selenium.
- Frozen scallops are a fraction of the fresh price.
How to include it
- Sear in a very hot pan, 90 seconds a side, and rest briefly.
- Serve on pea purée with lemon.
- Slice raw into a citrus crudo.
Things to consider
- Shellfish allergen.
- Some are treated with phosphates and hold water — look for dry-packed.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- protein
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