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Pan-Seared Scallops Calories
Lean protein and vitamin B12 source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Pan-Seared Scallops has 111 calories. It contains 3.2 g of carbs, 20.5 g of protein, 2.1 g of fat and 0 g of fiber. Its 426 mg of Phosphorus covers 61% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-Seared Scallops Nutrition Facts
Selected: 100 g
111
KCAL / 100G
Carbs
3.2g
· 1% DV
Protein
20.5g
· 41% DV
Fat
2.1g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 72% · Fat 17%
Pan-Seared Scallops nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 334 mg | 15% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 20.5 g | 41% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Pan-Seared Scallops?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 167 kcal |
| 2 piece (small) | 50 g | 56 kcal |
| 3 piece (medium) | 75 g | 83 kcal |
| 100 g | 100 g | 111 kcal |
| 4 piece (medium) | 100 g | 111 kcal |
| 5 piece (large) | 125 g | 139 kcal |
| 6 piece (large) | 150 g | 167 kcal |
| 1 serving (large) | 225 g | 250 kcal |
Calculated from 111 calories per 100 g.
Frequently Asked Questions About Pan-Seared Scallops
How do you cook pan-seared scallops?
Pan-seared scallops are best cooked in a very hot pan after being patted completely dry. Arrange them in a single layer so they brown rather than steam, and turn them once the underside is golden.
How do you get a golden crust on pan-seared scallops?
Dry the pan-seared scallops thoroughly and use a hot pan with enough room around each piece. Moisture and crowding prevent browning, so cook in batches if needed; avoid moving them around before a crust forms.
How do you know when pan-seared scallops are done?
Pan-seared scallops are done when they are golden outside and opaque through the center. The middle should not look raw and glassy, but cooking them well beyond that point can make their delicate texture tough.
What do pan-seared scallops taste like?
Pan-seared scallops taste mildly sweet and delicate, with a clean, briny flavor rather than a strong fishiness. Searing adds a browned, savory outside while the inside stays tender; lemon, butter, and herbs complement them well.
Can you cook pan-seared scallops from frozen?
Yes, but thaw the scallops in the refrigerator first, then pat them very dry before searing. Cooking them while frozen releases excess water into the pan, making it difficult to get a browned crust.
Do you remove the side muscle from pan-seared scallops?
Remove the small, tough side muscle from pan-seared scallops if it is still attached. Pinch and pull it away before cooking; it is edible, but it can be chewy compared with the tender main portion.
What is the difference between bay and sea scallops for pan-seared scallops?
Bay scallops are smaller and sweeter, while sea scallops are larger and easier to sear to a golden crust. Either can be used for pan-seared scallops, but smaller pieces cook more quickly and need close attention.
What should you serve with pan-seared scallops?
Serve pan-seared scallops with lemon, a simple salad, sautéed vegetables, risotto, or mashed potatoes. Mild sides let their delicate sweetness stand out, and a light butter or herb sauce works without overwhelming the seafood.
Can you eat pan-seared scallops raw in the middle?
Pan-seared scallops should not be left raw in the middle; cook them until the center is opaque. Undercooked shellfish can carry harmful germs, so people at higher risk of foodborne illness should avoid it.
How should you store leftover pan-seared scallops?
Store leftover pan-seared scallops in a covered container in the refrigerator and eat them within a few days. Reheat them gently and briefly, since high heat or prolonged reheating can quickly make scallops dry and rubbery.
Pan-Seared Scallops Vitamins & Minerals
Vitamins
B12
1.3µg · 54% DV
B3
1.4mg · 9% DV
B6
0.1mg · 6% DV
Vitamin E
0.8mg · 5% DV
Minerals
Phosphorus
426mg · 61% DV
Selenium
24µg · 44% DV
Iodine
63µg · 42% DV
Sodium
334mg · 15% DV
Potassium ⭐
338mg · 10% DV
Pan-Seared Scallops Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Seared Scallops
To burn the 111 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pan-Seared Scallops?
Pan-Seared Scallops are the tender, round muscles of scallops, cooked briefly in a hot pan until lightly browned. Their mild sweetness and delicate texture suit simple seasoning; cook them just until opaque, since a little too long in the pan can make them firm and dry.
They are served as a starter or main course in seafood restaurants around the world, often with lemon, herbs and a crisp salad. In coastal regions, they may accompany seasonal vegetables or rice. Scallops are a lean source of protein, with 20.5 g per 100 g. For a lighter plate, use just a little oil and pair them with vegetables rather than a rich cream sauce.
How Nutritious Is Pan-Seared Scallops?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pan-Seared Scallops Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pan-Seared Scallops Contain Allergens?
No known major allergens
Which Diets Is Pan-Seared Scallops Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan-Seared Scallops Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.