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Scallops Calories
High protein, low fat, omega-3 source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Scallops has 90 calories. It contains 3.2 g of carbs, 17.5 g of protein, 0.8 g of fat and 0 g of fiber. Its 30 µg of Selenium covers 55% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Scallops Nutrition Facts
Selected: 100 g
90
KCAL / 100G
Carbs
3.2g
· 1% DV
Protein
17.5g
· 35% DV
Fat
0.8g
· 1% 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 78% · Fat 8%
Scallops nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17.5 g | 35% |
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 Scallops?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 108 kcal |
| 1 piece (small) | 20 g | 18 kcal |
| 3 piece (medium) | 60 g | 54 kcal |
| 100 g | 100 g | 90 kcal |
| 5 piece (medium) | 100 g | 90 kcal |
| 1 cup (medium) | 150 g | 135 kcal |
| 1 serving (large) | 180 g | 162 kcal |
| 10 piece (large) | 200 g | 180 kcal |
| 1 pack (large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Scallops
How do you cook scallops so they get a golden crust?
Pat scallops completely dry and sear them in a very hot pan without crowding it. Leave them undisturbed until the underside browns, then turn them briefly. Moisture and an overcrowded pan prevent browning and can make scallops steam instead.
What do scallops taste like?
Scallops taste mildly sweet, delicate, and lightly briny rather than strongly fishy. Their tender texture turns firm and chewy when overcooked, so remove them from the heat as soon as they are just opaque and cooked through.
Are scallops healthy to eat?
Yes, scallops are a lean seafood that provides protein and omega-3 fats. They can be part of a balanced meal, but preparation matters: deep-frying or serving them with rich butter sauces adds substantially more fat and energy.
How can you tell when scallops are done?
Cooked scallops are opaque through the center and feel firm but still springy. Their surfaces may be browned, but color alone is not a reliable doneness check; cooking them until very firm usually means they have become overcooked.
Why do scallops turn out rubbery?
Scallops usually turn rubbery because they have been cooked too long. They cook quickly, especially in a hot pan, so take them off the heat once the center is opaque and avoid leaving them in a warm pan while preparing the rest of dinner.
Should you rinse scallops before cooking them?
Usually, no: rinse scallops only if they have grit or debris, then dry them thoroughly. Water left on the surface stops them from searing properly. If they are already cleaned and packaged, blotting them dry is generally enough.
Can you eat scallops raw?
Yes, scallops can be eaten raw, but raw shellfish can carry harmful microbes. Use scallops specifically handled for raw service from a trusted seller, keep them cold, and avoid raw scallops if you are pregnant or have a weakened immune system.
What is the orange part of a scallop, and can you eat it?
The orange part is the roe, and it is edible. It has a stronger flavor than the white adductor muscle and is considered a delicacy in some cuisines; leave it attached or remove it according to your taste and recipe.
Are fresh scallops better than frozen scallops?
Not necessarily: well-frozen scallops can be fresher than scallops that have spent a long time in transit. Thaw frozen scallops slowly in the refrigerator, drain them, and pat them dry before cooking for a good sear.
What should you serve with scallops?
Scallops pair well with foods that let their mild sweetness stand out, such as lemon, herbs, asparagus, peas, or a simple grain. A light pan sauce works well too; avoid overpowering them with strongly flavored sauces.
Scallops Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
Biotin
2.5µg · 8% DV
B2
0.07mg · 5% DV
B3
0.7mg · 4% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
320mg · 46% DV
Sodium
370mg · 16% DV
Iodine
18µg · 12% DV
Potassium ⭐
250mg · 7% DV
Scallops Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Scallops
To burn the 90 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 Scallops?
Scallops are the edible, tender muscle of a marine bivalve mollusc. They’re enjoyed in coastal cuisines around the world, often quickly seared in a hot pan or grilled. Their flavour is gently sweet and briny, while the texture is soft and succulent when just cooked. Serve them hot with lemon, herbs and a simple salad, or alongside vegetables and grains for a more substantial meal.
Scallops are high in protein and very low in fat; a 100 g portion provides 17.5 g of protein. They suit a light seafood meal, and a brief sear with a little olive oil keeps the preparation simple. Take care not to overcook them, as they can turn firm and chewy.
How Nutritious Is 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 Scallops Processed?
NOVA 1
Unprocessed
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 Scallops Contain Allergens?
No known major allergens
Which Diets Is Scallops Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Scallops Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.2g
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.