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Sautéed scallops Calories
High-protein, low-carb seafood rich in B12 and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Sautéed scallops has 137 calories. It contains 4.6 g of carbs, 24 g of protein, 2 g of fat and 0 g of fiber. Its 420 mg of Phosphorus covers 60% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sautéed scallops Nutrition Facts
Selected: 100 g
137
KCAL / 100G
Carbs
4.6g
· 2% DV
Protein
24g
· 48% DV
Fat
2g
· 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 14% · Protein 73% · Fat 13%
Sautéed scallops nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
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 Sautéed scallops?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 137 kcal |
| 1 piece (small) | 15 g | 21 kcal |
| 3 piece (medium) | 45 g | 62 kcal |
| 5 piece (large) | 75 g | 103 kcal |
| 100 g | 100 g | 137 kcal |
| 7 piece (extra large) | 105 g | 144 kcal |
| 4 ounce (medium) | 113 g | 155 kcal |
| 1 cup (whole) | 140 g | 192 kcal |
| 1 serving (large) | 150 g | 206 kcal |
Calculated from 137 calories per 100 g.
Frequently Asked Questions About Sautéed scallops
How do you cook sautéed scallops?
Cook sautéed scallops in a hot pan with a little oil, in a single layer, until both sides are browned and the centers turn opaque. Pat them dry first; surface moisture makes them steam instead of sear.
Why are my sautéed scallops tough or rubbery?
Sautéed scallops turn tough most often because they are overcooked. Take them off the heat as soon as they become opaque and slightly firm, and avoid crowding the pan so they sear quickly rather than sit in released liquid.
What do sautéed scallops taste like?
Sautéed scallops taste mildly sweet and delicate, with a tender texture and a light ocean flavor. Browning adds a savory crust, while lemon, butter, or herbs complement their taste without overwhelming it.
How do you get a golden crust on sautéed scallops?
For a golden crust on sautéed scallops, blot them thoroughly dry and heat the pan before adding them. Leave space between each scallop and let the first side sear undisturbed; moving them too soon can prevent browning.
Can you use frozen scallops for sautéed scallops?
Yes, frozen scallops work for sautéed scallops if they are thawed safely and dried well before cooking. Thaw them in the refrigerator, drain any liquid, and pat the surface dry so they brown instead of steaming.
How do you clean scallops for sautéed scallops?
To prepare scallops for sautéed scallops, remove the small tough side muscle if it is still attached and check for grit or shell fragments. Rinse briefly if needed, then dry them immediately; soaking can make them watery.
Are sautéed scallops safe to eat?
Yes, sautéed scallops are generally safe when cooked thoroughly and handled hygienically. Their flesh should become opaque; keep raw scallops chilled, prevent their juices from touching ready-to-eat foods, and avoid undercooked shellfish if you are at higher risk from foodborne illness.
What should you serve with sautéed scallops?
Sautéed scallops pair well with lemon, fresh herbs, and vegetables, or with rice, pasta, or crusty bread for a more filling meal. Choose a light side so the scallops’ delicate, slightly sweet flavor remains noticeable.
How long do cooked sautéed scallops last in the fridge?
Cooked sautéed scallops keep in the refrigerator for a short time when promptly chilled in a covered container. Reheat only what you plan to eat, using gentle heat; repeated or prolonged reheating can make their texture dry and rubbery.
What is the difference between sautéed scallops and seared scallops?
Sautéed scallops are cooked in a pan with a little fat, while seared scallops specifically emphasize a browned exterior from high heat. In everyday recipes the terms often overlap, but sautéing may include more movement or added ingredients such as garlic.
Sautéed scallops Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
B6
0.11mg · 6% DV
B5
0.25mg · 5% DV
Biotin
1.5µg · 5% DV
Minerals
Phosphorus
420mg · 60% DV
Selenium
24µg · 44% DV
Sodium
420mg · 18% DV
Iodine
22µg · 15% DV
Potassium ⭐
270mg · 8% DV
Sautéed scallops Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed scallops
To burn the 137 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 Sautéed scallops?
Sautéed scallops are scallop muscles cooked briefly in a hot pan, often with a little oil or butter. Their flavour is gently sweet and briny, and the texture is tender when they are taken off the heat before they turn firm. Across coastal cuisines, they’re served as a simple seafood starter or alongside vegetables, salad, rice or bread; lemon and fresh herbs make an easy accompaniment. They also work well as a small-plate dish for sharing. Scallops are naturally high in protein and low in carbohydrate: a 100 g serving provides 24 g of protein and 4.6 g of carbs. For a lighter plate, use just enough cooking fat to brown them and pair them with vegetables.
How Nutritious Is Sautéed 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 Sautéed 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 Sautéed scallops Contain Allergens?
No known major allergens
Which Diets Is Sautéed 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
Sautéed scallops Fat Profile
SATURATED
0.35g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.