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Scallop

Seafood

Scallop

A low-calorie, high-protein bivalve mollusk prized for its sweet flavor and lean nutritional profile.

Scallops are edible bivalve mollusks known for their sweet, delicate flavor and tender texture. They are highly prized in culinary applications and are an excellent source of lean protein.

lean protein seafood

Typical serving · 85g

Common varieties · sea scallop, bay scallop, diver scallop, calico scallop

86health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh proteinLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Scallops are a fast-digesting, lean protein source with a unique macronutrient profile for seafood, containing notable glycogen which provides mild carbohydrates and contributes to their sweet taste. They offer high satiety relative to their low caloric cost and are minimally processed when sold fresh or frozen.

Varieties: sea scallop · bay scallop · diver scallop · calico scallop

#seafood#shellfish#highprotein#lowcalorie#weightloss#lowcarb#leanprotein#b12#selenium#fitnessfood

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

137kcal

Density 1.37 kcal/g

Protein

20.5g

Carbs

6.3g

Fat

0.5g

Fiber

0g

Sugar

0 g

Sodium

667 mg

Potassium

314 mg

Glycemic index

0

Glycemic load

0

Water content

70%

Standout compounds

Nutrient highlights

  • Vitamin B12

    high

    Supports nerve function and red blood cell formation

  • Selenium

    high

    Acts as a powerful antioxidant protecting cells from damage

  • Protein

    high

    Essential for muscle building, repair, and satiety

  • Phosphorus

    moderate

    Vital for bone health and energy production

  • Zinc

    moderate

    Crucial for immune function and wound healing

Wellness map

Health scores & processing

Weight loss
88
Satiety
82
Blood sugar
90
Gut health
70
Heart health
85
Fitness
88
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh or frozen scallops are minimally processed, requiring only shucking and freezing. Avoid breaded or pre-cooked versions which add refined carbs and unhealthy fats.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelexcellent
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Scallops carry a moderate risk of vibrio contamination and marine biotoxins if consumed raw. Heavy metal accumulation is generally lower than in larger predatory fish but still present in the marine environment.

78safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationmoderate

Watch for

  • vibrio parahaemolyticus
  • heavy metals
  • red tide toxins

Safer choices

Sourced from reputable suppliers with strict water quality monitoring; dry-packed scallops over chemically treated wet-packed.

Prep tips

Rinse thoroughly under cold water and pat dry before cooking. Ensure they are cooked to an internal temperature of 145°F (63°C) to eliminate harmful bacteria.

Monitoring for marine biotoxins and heavy metal accumulation is required in commercial harvesting areas.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low in calories and fat while being highly protein-dense, promoting strong satiety and making it easier to maintain a caloric deficit.

  2. Blood sugar

    Virtually zero impact on blood sugar due to the negligible glycemic load, making it safe and stable for glucose management.

  3. Fitness & energy

    Excellent post-workout recovery food due to high leucine content for muscle protein synthesis and fast-digesting lean protein.

  4. Gut health

    Very easy to digest due to low connective tissue and fat content, though it lacks dietary fiber to actively feed the gut microbiome.

  5. Processing quality

    Fresh or frozen scallops are whole foods. Avoid wet-packed scallops treated with sodium tripolyphosphate (STPP), which increases sodium and water weight.

  6. Food safety

    Proper cooking eliminates most bacterial risks. Sourcing from clean waters minimizes biotoxin and heavy metal exposure.

  7. Common mistakes

    Overcooking scallops makes them rubbery and tough. Cooking them for just 2-3 minutes per side ensures a tender texture.

  8. Best preparation

    Pan-searing in a small amount of healthy oil, grilling, or baking. Avoid deep-frying or heavy cream sauces to maintain the low-calorie profile.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • post-workout recovery

    Fast-digesting lean protein with high leucine content supports immediate muscle repair and synthesis.

  • low-calorie weight loss meals

    High volume and protein content provide satiety with very few calories, ideal for dinner portions.

  • elegant low-carb dinner

    Naturally low in carbs and pairs well with vegetables for a satisfying, blood-sugar-friendly meal.

Balance sheet

Pros & cons

Upsides

  • Very high protein-to-calorie ratio
  • Rich in essential vitamins and minerals like B12 and selenium
  • Fast and easy to cook in under 10 minutes
  • Very low in saturated fat
  • Minimal impact on blood sugar levels

Trade-offs

  • Easy to overcook, resulting in a rubbery texture
  • Wet-packed varieties contain added sodium and chemicals
  • Moderate risk of contamination if consumed raw
  • Can be expensive compared to other protein sources
  • Contains dietary cholesterol which may concern some individuals

Fit check

Who is it for?

Great match

  • weight loss diets
  • post-workout muscle recovery
  • low-carb and keto lifestyles
  • quick weeknight dinners
  • blood sugar management

Consider alternatives

  • strict low-sodium diets
  • those with shellfish allergies
  • budget-conscious meal prep
  • raw food diets due to contamination risk

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Scallop

    This food

    Scallop

    VS95% alike
    Shrimp

    Compare with

    Shrimp

    Scallops are slightly lower in calories and higher in carbs (glycogen), while shrimp are lower in carbs and slightly higher in cholesterol.

    Scallops are slightly lower in calories than shrimp, but shrimp contain almost zero carbohydrates.

    Scallop vs Shrimp
  • Scallop

    This food

    Scallop

    VS85% alike
    Cod

    Compare with

    Cod

    Cod is a flaky white fish with fewer calories per gram, but scallops offer slightly more protein and a chewier, meatier texture.

    Cod is lower in calories, but scallops provide more protein per serving for muscle building.

    Scallop vs Cod
  • Scallop

    This food

    Scallop

    VS80% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken breast is lower in sodium and more budget-friendly, while scallops provide more micronutrients like B12 and selenium.

    Chicken breast is cheaper and lower in sodium, but scallops offer far more vitamin B12 and selenium.

    Scallop vs Chicken Breast
  • Scallop

    This food

    Scallop

    VS70% alike
    Salmon

    Compare with

    Salmon

    Salmon is high in omega-3 fats and calories, while scallops are extremely lean and lower in calories.

    Scallops are much lower in calories and fat, while salmon provides abundant omega-3 fatty acids for heart health.

    Scallop vs Salmon
  • Scallop

    This food

    Scallop

    VS75% alike
    Lobster

    Compare with

    Lobster

    Lobster is slightly higher in protein and cholesterol, while scallops are marginally lower in calories and easier to cook properly at home.

    Scallops are slightly lower in calories and easier to prepare at home, while lobster offers a bit more protein per serving.

    Scallop vs Lobster
  • Scallop

    This food

    Scallop

    VS80% alike
    Tuna

    Compare with

    Tuna

    Tuna has slightly more protein and zero carbs, but scallops are lower in mercury and provide a sweeter, more tender texture.

    Tuna is slightly higher in protein and carb-free, but scallops are much lower in mercury, making them safer to eat frequently.

    Scallop vs Tuna
  • Scallop

    This food

    Scallop

    VS75% alike
    Crab

    Compare with

    Crab

    Crab meat is lower in calories and carbs but slightly lower in protein density compared to scallops.

    Crab is lower in calories and carbohydrates, but scallops offer a higher concentration of protein per serving.

    Scallop vs Crab
  • Scallop

    This food

    Scallop

    VS80% alike
    Tilapia

    Compare with

    Tilapia

    Tilapia is cheaper and more widely available, but scallops have a superior micronutrient profile and higher protein density.

    Tilapia is more budget-friendly, but scallops provide more protein and essential nutrients like B12 per calorie.

    Scallop vs Tilapia
  • Scallop

    This food

    Scallop

    VS70% alike
    Oyster

    Compare with

    Oyster

    Oysters are lower in calories and extremely high in zinc, while scallops are much higher in protein and offer a meatier bite.

    Oysters are lower in calories and richer in zinc, while scallops provide significantly more protein for muscle maintenance.

    Scallop vs Oyster
  • Scallop

    This food

    Scallop

    VS75% alike
    Pork Tenderloin

    Compare with

    Pork Tenderloin

    Pork tenderloin is highly affordable and very low in sodium, whereas scallops provide unique marine micronutrients but are high in sodium.

    Pork tenderloin is much lower in sodium and more affordable, while scallops offer a seafood-specific nutrient profile including iodine and B12.

    Scallop vs Pork Tenderloin

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are scallops good for weight loss?

    Yes, scallops are excellent for weight loss. They are very low in calories and fat while providing over 20 grams of protein per 100g serving, which helps keep you full.

  • Do scallops have carbohydrates?

    Scallops contain a small amount of carbohydrates (about 6g per 100g) in the form of glycogen, which is unusual for meat and contributes to their naturally sweet flavor.

  • Can diabetics eat scallops?

    Yes, scallops are a highly suitable food for diabetics. They have essentially zero glycemic load and will not spike blood sugar levels.

  • What is the difference between wet and dry scallops?

    Wet scallops are treated with sodium tripolyphosphate (STPP) to retain moisture, which adds water weight and a chemical taste. Dry scallops are untreated, sear better, and have lower sodium.

  • Are scallops high in cholesterol?

    Scallops contain moderate cholesterol (about 40mg per 100g), but dietary cholesterol has minimal impact on blood cholesterol for most people compared to saturated fat, which is very low in scallops.

  • How much protein is in a serving of scallops?

    A standard 3-ounce (85g) serving of scallops provides approximately 17 grams of high-quality, complete protein.

  • Are scallops safe to eat raw?

    Eating raw scallops carries a risk of vibrio infection and foodborne illness. They are safest consumed cooked to an internal temperature of 145°F.

  • Are scallops high in heavy metals?

    Scallops generally have lower mercury levels compared to large predatory fish like tuna, making them a safer frequent seafood choice, though heavy metal content depends on water quality.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

88

Food safety

90

Comparisons