Scallop Nutrition Facts, Calories and Top 12 Health Benefits

Are Scallops Good for You?

Yes, scallops are widely considered a very healthy food choice. They are a type of shellfish packed with essential nutrients. Scallops offer high-quality protein and are low in fat. They also provide a wealth of vitamins and minerals. These contribute to various aspects of well-being, from heart health to brain function. Their lean profile makes them an excellent addition to a balanced diet.

This article will explore the world of scallop nutrition, covering topics such as: 12 data-driven health benefits of scallops, scallop nutrition facts, scallops risks and side effects, scallops substitutes, popular scallop diets, scallop storage tips, 8 efficient scallop home remedies, scallops and weight management, and scallops for health conditions. The information presented here is current as of May 2025, offering you the latest insights into this nutritious seafood.

12 Data-driven Health Benefits of Scallops

Scallops are more than just a gourmet delight; they are a powerhouse of nutrition. The health benefits listed below are supported by scientific research and highlight why scallops deserve a place on your plate. Each point is fact-checked to provide you with reliable information.

1. Excellent Source of Lean Protein

Scallops are exceptionally rich in high-quality, lean protein. A 3-ounce (approximately 85 grams) serving of steamed scallops contains about 17 grams of protein (WebMD Editorial Contributor, 2024). A slightly larger 3.53-ounce (100-gram) serving of steamed or boiled scallops packs nearly 24 grams of protein (Streit, 2024; Lingo, 2024). This protein is vital for building and repairing tissues. It also helps you feel fuller for longer, which can aid in managing overall calorie intake (Streit, 2024).

2. Packed with Essential Vitamins and Minerals

Scallops offer a remarkable array of vitamins and minerals crucial for bodily functions. They are a fantastic source of Vitamin B12, with a 3.53-ounce serving providing over 100% of the Daily Value (DV) (Frey, 2024). This vitamin is essential for nerve function and the formation of red blood cells. Scallops also deliver significant amounts of selenium (around 46% of the DV), a potent antioxidant, and phosphorus (about 40% of the DV), important for bone health and energy metabolism (Hinchman, 2022). Other notable minerals include zinc, magnesium, potassium, iron, and copper (Primemcallen.com, 2022).

3. Promotes Heart Health

Scallops contribute significantly to cardiovascular wellness. They are rich in omega-3 fatty acids, healthy fats known to balance cholesterol levels and reduce heart disease risk (WebMD Editorial Contributor, 2024). A 100-gram serving provides 205 mg of omega-3 fatty acids. The high magnesium content in scallops also supports heart health by helping relax blood vessels, which can lower blood pressure and improve circulation. One study found that individuals with low magnesium levels had up to a 54% greater risk of dying from heart disease. Furthermore, the Vitamin B12 in scallops helps reduce levels of homocysteine, an amino acid linked to blood vessel damage (Lingo, 2024).

4. Aids in Weight Management

Scallops can be a valuable ally in weight management efforts. They are low in calories and high in protein; a 3.53-ounce (100-gram) serving contains just 137 calories while providing close to 24 grams of protein (Streit, 2024). High-protein diets are known to promote satiety, helping you feel full for longer and potentially reducing overall calorie consumption (WebMD Editorial Contributor, 2024).

Protein may also give your metabolism a slight boost. Some research even suggests that lean seafood like scallops might promote weight loss more effectively than other protein sources, potentially reducing energy intake by 4 – 9% when substituted for meat. Scallop protein also contains taurine and glycine, amino acids that research has found to prevent weight gain and obesity (WebMD Editorial Contributor, 2024).

5. Supports Brain and Nervous System Function

The nutrients in scallops are vital for optimal brain health and nervous system development. They are rich in Vitamin B12, zinc, and omega-3 fatty acids (Phelps, n.d.). Adequate intake of these nutrients is essential for proper brain development throughout life and may reduce the risk of cognitive decline and mood disorders (Streit, 2024).

For instance, DHA, a type of omega-3 fatty acid, is crucial for the structure and function of brain cells. Scallops also provide choline, a nutrient important for brain development and the production of acetylcholine, a neurotransmitter involved in memory and mood (Lingo, 2024). A serving of scallops also meets the daily requirement for Vitamin B12, an antioxidant associated with healthy cognitive function (WebMD Editorial Contributor, 2024).

6. May Help Prevent Stroke

The unique nutrient profile of scallops can play a role in stroke prevention. The omega-3 fatty acids found in scallops can improve blood flow and reduce the formation of blood clots that can lead to stroke (Lingo, 2024). One study indicated that people who consume fish rich in omega-3 fatty acids two to four times a week lowered their stroke risk by up to 48%. Additionally, the Vitamin B12 in scallops helps lower levels of homocysteine, an amino acid that can damage blood vessels and increase stroke risk if elevated (WebMD Editorial Contributor, 2024).

7. Boosts Immune System Function

Scallops contain minerals like zinc and selenium, which are crucial for a strong immune system (Frey, 2024). Zinc is known for its ability to reduce inflammation and can help shorten and alleviate common cold symptoms. Selenium acts as a powerful antioxidant, protecting cells from damage and supporting overall immune function. Furthermore, scallops contain compounds called scallop gonad polysaccharides (SGP), which have demonstrated immune-supporting properties by activating and increasing the number of immune cells (Richards, 2022).

8. Supports Physical Recovery and Muscle Health

The magnesium in scallops can be beneficial for muscle health and physical recovery. Studies show that magnesium can help reduce muscle cramps, repair tissue, and increase muscle strength (WebMD Editorial Contributor, 2024). Maintaining adequate magnesium levels may also reduce the risk of conditions like osteoporosis. The high protein content in scallops is also essential for muscle repair and growth, particularly important for active individuals or those recovering from injury.

9. Rich in Protective Antioxidants

Scallops are a good source of antioxidants that protect your body against cellular damage linked to chronic diseases. Selenium, found abundantly in scallops, is a key component of antioxidant enzymes. Vitamin B12, also present in high amounts, has been associated with antioxidant activity, contributing to healthy cognitive function (Frey, 2024). These antioxidants combat oxidative stress, which plays a role in aging and the development of various illnesses.

10. Supports a Healthy Pregnancy

For those who are pregnant, scallops are listed as a “best” choice for seafood consumption by the American College of Obstetricians and Gynecologists (ACOG). They advise consuming 2–3 servings of the “best” choice of seafood per week. Scallops provide key nutrients beneficial during pregnancy, such as iron, vitamin B12, calcium, zinc, and protein, all crucial for both maternal health and fetal development. It is essential, however, to ensure that scallops are cooked thoroughly before consumption during pregnancy (Frey, 2024).

11. May Reduce Risk of Certain Lifestyle-Related Diseases

Scallops contain taurine, an amino acid that, while not essential, plays important roles in functions like calcium regulation, bile acid production, and immune function. Taurine, consumed primarily through seafood, has shown beneficial effects on blood pressure and cholesterol levels. It also exhibits anti-inflammatory effects on lifestyle-related diseases. While more human research is needed, the presence of taurine adds another layer to the health benefits of including scallops in the diet (Richards, 2022).

12. Contributes to Stronger Bones

Several nutrients found in scallops are vital for maintaining bone health. They provide calcium, magnesium, and selenium, along with being an excellent source of protein. Large prospective studies have indicated significant reductions in bone fractures related to adequate protein intake. Lean protein sources like scallops can be particularly beneficial for bone health, especially for older adults who may be at higher risk for osteoporosis (Frey, 2024).

Scallop Nutrition Facts

The numerous health benefits of scallops can be further understood by examining their impressive nutritional profile. This section delves into the specifics of what makes scallops a nutritious choice.

Scallop nutrition table

Scallops are packed with high-quality protein, essential minerals, and vitamins, all while being relatively low in calories and fat. The table below provides a snapshot of the key nutrients found in both a standard serving size and per 100 grams. Daily Reference Intakes (DRI) are based on general recommendations for adults and may vary based on individual needs.

Cholesterol for 85g serving is estimated based on 100g value. WebMD states 3-ounce serving nutrition but doesn’t list cholesterol; Frey lists 48mg per 100g.

How many calories are in scallops?

Scallops are a low-calorie food, making them an excellent choice for those managing their weight. A standard 3-ounce (85g) serving of steamed scallops contains approximately 94 calories, which is about 4.7% of a 2000-calorie daily diet (WebMD Editorial Contributor, 2024). Per 100 grams, steamed or boiled scallops provide around 137 calories, representing roughly 6.9% of a 2000-calorie daily diet (Streit, 2024; Lingo, 2024).

The time it would take to burn off these calories varies significantly based on factors like body weight, metabolism, and the type and intensity of activity. For example, burning 100-150 calories might take approximately 10-20 minutes of brisk walking or 5-10 minutes of jogging for an average-sized adult.

How much protein is in scallops?

Scallops are an exceptional source of lean protein. A 3-ounce (85g) serving of steamed scallops delivers about 17 grams of protein (WebMD Editorial Contributor, 2024). This accounts for approximately 34% of the general Daily Value for protein (based on 50g DV).

Per 100 grams, steamed or boiled scallops contain an impressive 24 grams of protein (Streit, 2024; Lingo, 2024; Frey, 2024). This is about 48% of the general Daily Value for protein. This high protein content contributes to satiety, muscle repair, and overall body function.

How many carbs are in scallops?

Scallops are naturally low in carbohydrates. A 3-ounce (85g) serving of steamed scallops has about 5 grams of carbohydrates (WebMD Editorial Contributor, 2024), which is minimal, around 1.8% of the Daily Value (based on 275g DV). Per 100 grams, scallops provide 6.33 grams of carbohydrates (Streit, 2024; Lingo, 2024). This makes them suitable for many low-carb dietary patterns.

How much fat is in scallops?

Scallops are very low in fat. A 3-ounce (85g) serving of steamed scallops contains only 1 gram of fat (WebMD Editorial Contributor, 2024). Per 100 grams, this translates to approximately 0.98 grams of total fat (Lingo, 2024), which is less than 1.5% of the Daily Value for fat (based on 78g DV).

Most of the fat in scallops is healthy unsaturated fat, including beneficial omega-3 fatty acids. Here’s a breakdown of the fat content per 100g serving (Frey, 2024):

This low fat content, particularly low in saturated fat, makes scallops a heart-healthy protein choice.

Are scallops high in cholesterol?

Scallops do contain dietary cholesterol, but they are not considered a high-cholesterol food in the context of a balanced diet, especially given their low saturated fat content. A 100-gram serving of scallops contains approximately 29 mg (Medical News Today, n.d.) to 48 mg of cholesterol (Frey, 2024). Using the 48 mg figure, this represents about 16% of the recommended daily limit of 300 mg.

It’s important to note that for most people, dietary cholesterol has less impact on blood cholesterol levels than saturated and trans fats (Frey, 2024). Since scallops are very low in saturated fat, their cholesterol content is generally not a concern for healthy individuals when consumed in moderation.

Minerals in scallops

Scallops are a treasure trove of essential minerals that play critical roles in maintaining health.

In summary, scallops are particularly rich in selenium, phosphorus, zinc, and magnesium. They also provide a notable amount of potassium and a significant level of sodium, which should be considered as part of daily intake.

Vitamins in scallops

Beyond minerals, scallops are an excellent source of certain vitamins, especially Vitamin B12.

Scallops stand out for their exceptionally high Vitamin B12 content, exceeding the daily requirement in a single 100-gram serving. They are also a good source of choline, a vital nutrient for brain health.

Scallops Risks and Side Effects

While scallops are nutritious, there are potential risks and side effects to be aware of. Shellfish allergies are a primary concern. Scallops belong to the mollusk family, and allergies to shellfish can be severe, sometimes developing in adulthood and lasting a lifetime (Lingo, 2024). Studies suggest shellfish allergy prevalence can be as high as 10.3% in people of all ages. The reaction is typically to a protein called tropomyosin.

Symptoms can range from indigestion, hives, and swelling to life-threatening anaphylactic shock. It’s interesting to note that some individuals allergic to crustaceans (like shrimp, crab, lobster) might tolerate mollusks (like scallops, oysters, clams), but anyone with a suspected shellfish allergy should consult an allergist before consuming scallops. Cross-contamination is also a risk in kitchens where different types of shellfish are prepared (Lingo, 2024; Frey, 2024).

Scallops contain purines, which can be problematic for individuals susceptible to gout or kidney stones, as purines can break down into uric acid (WebMD Editorial Contributor, 2024).

Another consideration is the accumulation of heavy metals. Scallops, being filter feeders, can accumulate substances like mercury, lead, cadmium, and arsenic from their environment (WebMD Editorial Contributor, 2024; Lingo, 2024). While levels are generally below what’s considered dangerous, chronic exposure can lead to health issues (WebMD Editorial Contributor, 2024).

Scallops tend to be high in cadmium, depending on their origin. However, the U.S. Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) classify scallops as a “good choice” or lower mercury fish. The general consensus is that the benefits of consuming scallops in moderation outweigh these risks for most people (Streit, 2024).

Diuretic Shellfish Poisoning (DSP) can occur if scallops are harvested from waters contaminated with certain algae or bacteria. Buying scallops from reputable sources and ensuring shellfish harvesting areas are regularly tested can mitigate this risk (WebMD Editorial Contributor, 2024).

Regarding pregnancy, some sources express concern due to potential bacteria and heavy metals (WebMD Editorial Contributor, 2024). However, the American College of Obstetricians and Gynecologists (ACOG) lists scallops as a “best” choice seafood for pregnant individuals, recommending 2–3 servings per week, provided they are cooked thoroughly (Frey, 2024).

To manage these risks, it’s crucial to purchase scallops from reputable suppliers. If you have a shellfish allergy, complete avoidance is necessary, and careful attention to food preparation can prevent cross-contamination. For those concerned about heavy metals, moderation is key, and varying seafood choices are advisable (Lingo, 2024).

Debunking myths about scallops

Myth: All shellfish, including scallops, are dangerously high in cholesterol.
Fact: While scallops contain cholesterol (around 29-48 mg per 100g), they are very low in saturated fat (Richards, 2022; Frey, 2024). Current research indicates that saturated fat in food has a more significant impact on raising harmful blood cholesterol levels than dietary cholesterol itself for most people (Frey, 2024). Therefore, scallops can be part of a heart-healthy diet.

Myth: Scallops are always risky to eat due to heavy metal contamination.
Fact: While scallops can accumulate heavy metals like cadmium, they are classified by the EPA and FDA as a “good choice” seafood with lower mercury levels. The health benefits of consuming scallops in moderation generally outweigh the potential risks associated with heavy metal exposure for the average healthy adult. Choosing scallops from well-managed fisheries and reputable sources further minimizes this risk (Streit, 2024).

Myth: Pregnant women should completely avoid scallops.
Fact: This is a nuanced topic. While some general warnings exist due to potential contaminants in seafood, the American College of Obstetricians and Gynecologists (ACOG) actually lists scallops as a “best” choice seafood for pregnant women. They recommend that expecting individuals consume 2–3 servings of such seafood per week, emphasizing that the scallops must be cooked thoroughly to eliminate any risk of foodborne illness (Frey, 2024).

Scallops Substitutes

If you’re looking for alternatives to scallops due to allergies, dietary preferences (like veganism), cost, or availability, several options exist. The nutritional profiles of these substitutes will vary significantly from scallops. The provided articles focus on scallop nutrition and do not offer detailed nutritional comparisons for substitutes. Therefore, the following table is a general qualitative comparison.

Here’s a closer look at some common substitutes:

King Oyster Mushrooms:

• Tips for use: The large, thick stems can be sliced into rounds resembling sea scallops. Score them and pan-sear in a flavorful marinade (e.g., with garlic, lemon, seaweed flakes for an oceanic flavor).
• Benefits over scallops: A great vegan and vegetarian option. They are cholesterol-free and very low in fat. They can absorb flavors well.
• Drawbacks compared to scallops: They are much lower in protein and do not offer the same array of minerals like selenium or Vitamin B12. The texture, while meaty for a mushroom, is distinct from the tender brininess of a true scallop.

Tofu (firm or extra-firm):

• Tips for use: Press extra-firm tofu to remove excess water, then cut into scallop-like shapes. Marinate and pan-sear or bake until golden.
• Benefits over scallops: A complete protein source for vegans/vegetarians, cholesterol-free, and generally low in fat. It’s versatile and can take on many flavors.
• Drawbacks compared to scallops: Tofu lacks the natural sweetness and specific mineral profile (especially B12 and selenium) of scallops. The texture is also quite different, generally softer unless prepared to be very crispy.

Other Mollusks (e.g., Clams, Mussels):

• Tips for use: These can be steamed, sautéed, or added to pasta dishes and stews much like scallops.
• Benefits over scallops: They offer a different flavor profile which might be preferred. Nutritionally, they are also good sources of protein and minerals, though the specific amounts will vary.
• Drawbacks compared to scallops: If the substitution is due to a scallop allergy, other mollusks might still pose a risk for some individuals with broader shellfish allergies. Their texture and primary edible parts differ from the large adductor muscle of a scallop.

White Fish (e.g., Cod, Halibut, Monkfish):

• Tips for use: Chunks of firm white fish like cod or halibut can be pan-seared or baked. Monkfish, in particular, has a meatier texture that is sometimes compared to lobster or scallops.
• Benefits over scallops: Provides a non-shellfish seafood option, which is crucial for those with shellfish allergies. White fish are also excellent sources of lean protein and some minerals.
• Drawbacks compared to scallops: The flavor is distinctly fish-like rather than the sweet, delicate taste of scallops. The texture is generally flakier, although monkfish is an exception.

Shrimp:

• Tips for use: Shrimp can be prepared in many of the same ways as scallops – seared, grilled, or added to dishes.
• Benefits over scallops: Shrimp offer a different, often more robust, flavor and a snappier texture that some may prefer. They are also a good source of protein and selenium.
• Drawbacks compared to scallops: Shrimp are crustaceans, so they are not a suitable substitute for individuals with crustacean allergies (which often overlap with mollusk allergies). They also have a distinct taste and texture profile from scallops.

Popular Scallop Diets

How to add scallops safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available scallops-friendly diet options:

1. Mediterranean Diet
2. Paleo Diet
3. Ketogenic (Keto) Diet
4. Low-Carb Diet
5. High-Protein Diet
6. Pescatarian Diet

The Mediterranean Diet emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, and, importantly, fish and seafood like scallops. Scallops fit perfectly, especially when prepared with healthy fats like olive oil and paired with vegetables. This diet is renowned for its heart health benefits and association with longevity.

The Paleo Diet focuses on consuming foods presumed to have been available to our Paleolithic ancestors, such as lean meats, fish (including scallops), fruits, vegetables, nuts, and seeds. It excludes grains, legumes, dairy, and processed foods. Scallops are a natural, unprocessed protein source that aligns well with Paleo principles.

A Ketogenic (Keto) Diet is a very low-carbohydrate, high-fat, and moderate-protein eating plan. Scallops are a good fit due to their low carbohydrate content and high protein value. They can be cooked with keto-friendly fats like butter or olive oil.

A general Low-Carb Diet, while less restrictive than keto, also limits carbohydrate intake. Scallops are an excellent choice here as they are naturally very low in carbs and provide substantial protein.

A High-Protein Diet prioritizes protein intake for reasons such as increased satiety, muscle building, or weight management. Scallops are an ideal food for this approach, offering a significant amount of lean protein per serving.

The Pescatarian Diet is a vegetarian diet that includes fish and seafood. Scallops are a staple in this dietary pattern, providing essential protein and nutrients like omega-3 fatty acids and Vitamin B12.

How to Cook Scallops?

Choosing the right cooking method for scallops can enhance their delicate flavor and texture while preserving their nutritional value.

Pan-Seared Scallops are arguably the most popular method for achieving a beautiful golden-brown crust and a tender interior. Key tips include patting the scallops completely dry, using a hot skillet with a high-heat oil (like avocado oil), and not overcrowding the pan (Gallagher, 2025). A light dusting of flour is optional but can help absorb excess moisture and promote browning (Gallagher, 2025). This method is quick, typically taking about 2 minutes per side (Gallagher, 2025). Searing can preserve most nutrients due to the short cooking time, but adding excessive butter or oil will increase the fat and calorie content.

Grilled Scallops offer a smoky flavor. It’s best to use larger sea scallops for grilling to prevent them from falling through the grates. Skewering them can also help. Lightly oil the scallops and the grill. Grilling is a relatively healthy method, as excess fat can drip away. Nutrient loss is minimal with quick grilling.

Baked Scallops are a simple and relatively hands-off way to cook scallops. They can be baked with herbs, lemon, and a little butter or olive oil. This method allows for even cooking. Baking at a moderate temperature until just opaque helps retain moisture and nutrients. Longer baking times or higher temperatures could lead to some nutrient degradation.

Broiled Scallops cook very quickly under direct high heat, resulting in a nicely browned top. Keep a close eye on them as they can go from perfectly cooked to overcooked in seconds. Broiling is a healthy option that doesn’t require much added fat. The quick cooking time helps preserve nutrients.

Boiled or Poached Scallops involve cooking scallops gently in simmering liquid, such as broth or water with aromatics. This method keeps the scallops moist and tender. However, some water-soluble vitamins, like B vitamins, might leach into the cooking liquid if it’s discarded. If the poaching liquid is used as part of a sauce or soup, these losses can be minimized.

Raw Scallops, often served as crudo or in sushi, are a delicacy if you have access to extremely fresh, high-quality scallops from a trusted source specifically designated for raw consumption. This method preserves all nutrients as there is no heat application. However, it carries the highest risk of foodborne illness if the scallops are not handled and sourced impeccably.

While methods like deep-frying are possible, they add significant amounts of unhealthy fats and calories, largely negating the health benefits of scallops. Air frying could be a healthier alternative to deep-frying if a crispy texture is desired, using minimal oil. Microwaving is generally not recommended as it can result in uneven cooking and a rubbery texture.

Easy Scallop Recipes

Incorporating scallops into your diet can be simple and delicious with these recipe ideas, helping you to enjoy their nutritional benefits without compromising on taste.

Breakfast ideas with scallops

Scallop and Spinach Omelette can be a protein-packed start to your day. Sauté a few small, chopped scallops and fresh spinach before adding them to your egg mixture.
Savory Scallop Grits involve topping creamy grits with a couple of pan-seared scallops for a hearty and elegant breakfast, especially popular in coastal regions.
Scallop Breakfast Tacos with scrambled eggs, a small seared scallop, avocado, and a sprinkle of cilantro offer a unique and flavorful morning meal.

Lunch ideas with scallops

Seared Scallop Salad is a light yet satisfying option. Top mixed greens with a few pan-seared scallops, your favorite vegetables, and a light vinaigrette.
Scallop Lettuce Wraps can be made by sautéing chopped scallops with water chestnuts, carrots, and a light hoisin-ginger sauce, then serving in crisp lettuce cups.
Quick Scallop and Asparagus Sauté involves quickly searing scallops and blanched asparagus spears with a touch of lemon and garlic for a fast and nutritious lunch.

Dinner ideas with scallops

Classic Pan-Seared Scallops with Garlic Basil Butter as described by Adam Gallagher (2025) is a quick and restaurant-worthy dish. Serve with a side of roasted vegetables or quinoa.
Scallop Scampi with Zucchini Noodles offers a lighter take on a traditional scampi, using zucchini noodles instead of pasta and tossing with seared scallops in a garlic butter sauce.
Scallop and Mushroom Risotto provides a creamy and flavorful main course, where seared scallops are placed atop a rich mushroom risotto.

Simple tips to add scallops to your diet

For busy individuals who may not have time for elaborate recipes, there are still easy ways to enjoy scallops:

• Add a couple of pan-seared bay scallops to your favorite store-bought soup for a protein boost.
• Toss leftover cooked scallops into a cold pasta or grain salad.
• Make quick scallop skewers by threading a few scallops with cherry tomatoes and bell peppers, then grill or broil for a few minutes.
• Top a simple avocado toast with a single, perfectly seared scallop for an upgraded snack or light meal.
• Stir chopped, cooked scallops into creamy dips or spreads for a surprising seafood twist.
• Add a few cooked scallops to take-out fried rice or noodle dishes to enhance their nutritional value.
• Prepare a batch of seared scallops at the beginning of the week to easily add to salads or quick stir-fries over the next couple of days.

Scallop Storage Tips

Knowing how to cook scallops is only part of the equation; understanding proper scallop storage tips is crucial to ensure those delicious and nutritious meals last longer and remain safe to eat.

Shelf life of scallops

The shelf life of scallops varies significantly depending on how they are stored:

• At room temperature: Scallops should not be kept at room temperature for more than 2 hours (or 1 hour if the ambient temperature is above 90°F or 32°C) due to rapid bacterial growth. Ideally, they should be refrigerated immediately after purchase.
• In the refrigerator: Fresh, shucked scallops should ideally be cooked or consumed within one day (Filippone, 2021). If properly stored, they can last for up to 2 days in the coldest part of the refrigerator (Frey, 2024).
• In the freezer: Scallops can be frozen for longer storage. If poached in their own stock before freezing, they can be stored for up to 3 months (Filippone, 2021). Cooked scallops, if initially from fresh (not previously frozen) sources, can also be frozen (Gallagher, 2025).

How to store scallops?

Proper storage begins the moment you purchase scallops. If buying fresh, look for scallops that range from pale beige to creamy pink, have a clean, fresh smell, and a moist sheen (Filippone, 2021). Avoid scallops that are pure white, as this might indicate they’ve been soaked in water or chemicals, which can dilute their flavor and add to the weight (Filippone, 2021).

Unless you are using them immediately, refrigerate scallops as soon as you get them home. If you’ve purchased frozen scallops, ensure the packaging is intact and there are no signs of thawing and refreezing, like excessive ice crystals (Frey, 2024).

How to refridgerate scallops?

To refrigerate fresh scallops, ensure they are kept cold and dry to maintain their quality.

1. Pat the scallops dry with a paper towel if they appear overly moist.
2. Place them in an airtight container or a resealable plastic bag.
3. Store them in the coldest part of your refrigerator, which is usually towards the back (Gallagher, 2025).
4. Aim to use them within 1-2 days (Filippone, 2021; Frey, 2024).

How to freeze scallops?

Freezing scallops can extend their usability, especially if you buy flash-frozen ones or freeze fresh ones yourself.

1. If freezing fresh scallops, ensure they are clean and pat them very dry.
2. For optimal quality, you can poach them briefly in their own stock before freezing (Filippone, 2021). Allow them to cool completely.
3. Place the scallops in a single layer on a baking sheet and flash-freeze them until solid. This prevents them from sticking together.
4. Once solid, transfer the scallops to a freezer-safe airtight container or heavy-duty freezer bag, removing as much air as possible.
5. Label with the date and store in the freezer for up to 3 months (Filippone, 2021).
6. To thaw, transfer them to the refrigerator the night before you plan to cook them, or for a quicker method, place them in a sealed bag and submerge in cold running water for about 30 minutes (Gallagher, 2025).

Signs of Spoilage in scallops

It’s crucial to recognize the signs of spoilage to avoid foodborne illness. Discard scallops if you notice any of the following:

• Off or Sour Odor: Fresh scallops should smell clean and slightly sweet, like the ocean. A strong fishy, sour, or ammonia-like smell indicates spoilage (Filippone, 2021; Frey, 2024).
• Slimy Texture: While fresh scallops are moist, they shouldn’t be overly slimy.
• Dull or Off-Color Appearance: Scallops should be a creamy beige or pinkish color. If they appear greyish, unusually dark, or have discolored spots, they may be spoiled.
• Unusually Soft or Mushy Texture: Fresh scallops are firm. If they feel excessively soft or fall apart easily, they are likely past their prime.

8 Efficient Scallop Home Remedies

Are there any less-known tips to unlock the nutritious profile of scallops? While “home remedies” in the traditional sense (like cures for ailments) are not typically associated with scallops directly from a scientific standpoint, we can interpret this as ways to maximize their nutritional benefits or address common issues related to seafood consumption using principles of healthy preparation and pairing. The following “remedies” or beneficial approaches focus on leveraging scallops’ nutritional strengths for overall well-being.

1. Scallop and Ginger Infusion for Digestive Comfort: Gently poach scallops in a light broth infused with fresh ginger slices. Ginger is known for its digestive-soothing properties. This preparation can be a light, easily digestible meal. Store any leftover broth separately in the refrigerator for up to 2 days.

2. Omega-3 Rich Scallop and Flaxseed Meal: Lightly sear scallops and serve them over a bed of quinoa mixed with ground flaxseeds. Both scallops and flaxseeds are sources of omega-3 fatty acids, beneficial for heart and brain health. Consume immediately for best texture and nutrient availability.

3. Scallop and Turmeric Anti-Inflammatory Bites: Marinate scallops in a mixture of turmeric, black pepper (to enhance curcumin absorption), and a little olive oil before quickly grilling or searing. Turmeric is a potent anti-inflammatory. Best eaten fresh.

4. B12 Boosting Scallop and Nutritional Yeast Sprinkle: After cooking scallops, sprinkle them lightly with nutritional yeast. Nutritional yeast is a good source of B vitamins, complementing the high Vitamin B12 content in scallops for energy and nerve health. This is best added just before serving.

5. Mineral-Rich Scallop and Seaweed Salad: Combine cooked, cooled scallops with a nutrient-dense seaweed salad. Seaweed adds iodine and other trace minerals, enhancing the mineral profile of the meal. This can be stored in the refrigerator for a day.

6. Lean Protein Scallop and Lentil Power Bowl: Serve seared scallops alongside a hearty portion of cooked lentils. This combination provides a powerful punch of lean protein and fiber, promoting satiety and stable blood sugar. Leftovers can be refrigerated for 1-2 days.

7. Post-Workout Scallop and Sweet Potato Recovery Meal: Pair grilled scallops with roasted sweet potatoes. Scallops provide protein for muscle repair, while sweet potatoes offer complex carbohydrates for glycogen replenishment and potassium for electrolyte balance. Best consumed warm after preparation.

8. Hydrating Scallop and Cucumber Ceviche (use with caution): For a refreshing option (if using sushi-grade scallops from a trusted source for raw consumption), prepare a ceviche with diced scallops, cucumber, lime juice, and cilantro. Cucumber adds hydration. This “remedy” requires extreme care in sourcing to avoid foodborne illness and should be consumed immediately after preparation.

Scallops and Weight Management

There are multiple health benefits and preparation methods using scallops, but what is their role in weight management? This section will analyze scallops’ potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can scallops help with weight loss?

Yes, scallops can be a beneficial food for weight loss. Being low in calories and high in protein, scallops fit well into a weight management plan (WebMD Editorial Contributor, 2024). Research published in journals such as the American Journal of Clinical Nutrition has repeatedly shown that increasing protein intake can promote weight loss (Streit, 2024).

A review mentioned by Healthline suggested that frequently consuming lean seafood like scallops instead of meat could reduce energy intake by 4 – 9% and aid in preventing obesity. Furthermore, an older 2014 study in mice, though not directly translatable to humans, found that those fed scallop meat gained less weight on a high-fat, high-sugar diet compared to other proteins.

Scallops in low-calorie diets

Scallops are an excellent component of low-calorie diets. A 3.53-ounce (100-gram) serving of steamed or boiled scallops contains only about 137 calories (Healthline, n.d.; Frey, 2024). A smaller 3-ounce serving has around 94 calories (WebMD Editorial Contributor, 2024). This low caloric density allows for satisfying portions without significantly impacting daily calorie targets. Their nutrient richness ensures that even on a calorie-restricted diet, individuals can still obtain essential vitamins and minerals.

Scallops and satiety

The high protein content of scallops plays a crucial role in promoting satiety, which is the feeling of fullness after eating. Protein is widely recognized as the most satiating macronutrient. A 100-gram serving of scallops provides nearly 24 grams of protein (Frey, 2024). This helps individuals feel full for longer periods, which can naturally lead to a reduction in overall calorie intake by preventing overeating or frequent snacking (WebMD Editorial Contributor, 2024). Studies on high-protein diets consistently demonstrate their effectiveness in enhancing satiety (Frey, 2024).

Scallops and metabolism

Protein may also have a positive impact on metabolism. The thermic effect of food (TEF) is the energy expenditure above the resting metabolic rate due to the cost of processing food for use and storage. Protein has a higher TEF compared to carbohydrates and fats, meaning your body burns more calories digesting protein (Streit, 2024). While scallops themselves won’t dramatically skyrocket metabolism, their high protein content contributes to this effect.

Additionally, some research suggests that omega-3 fatty acids and other nutrients in fish like scallops might help prevent obesity-related metabolic issues such as insulin resistance. The amino acids taurine and glycine, found in scallop protein, have also been researched for their potential to prevent weight gain (WebMD Editorial Contributor, 2024).

Scallops for Health Conditions

While weight management is important, do scallops have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Scallops and diabetes

In traditional East Asian medicine, scallops have been utilized as a treatment for conditions including diabetes (WebMD Editorial Contributor, 2024). While modern direct clinical trials on humans specifically using scallops for diabetes management are limited in the provided texts, related research on seafood components is relevant.

For instance, a study by Ouellet et al. (2007), mentioned in Tastesen et al. (2014), found that insulin-resistant subjects showed improved insulin sensitivity after 4 weeks on a cod-based diet compared to a meat-based diet, an effect possibly linked to reduced C-reactive protein levels. The high protein and low carbohydrate content of scallops naturally support blood sugar management, a key aspect of diabetes care. Furthermore, omega-3 fatty acids, present in scallops, may help prevent obesity-related health issues like insulin resistance.

Scallops and heart health

Scallops are particularly beneficial for heart health. They are rich in omega-3 fatty acids, which are known to balance cholesterol levels and reduce heart disease risk (WebMD Editorial Contributor, 2024). A 100g serving of scallops provides 205 mg of omega-3s (Lingo, 2024). The high magnesium content in scallops also aids heart health by helping relax blood vessels, which can lower blood pressure and improve circulation (WebMD Editorial Contributor, 2024). One study highlighted that individuals with low magnesium levels had up to a 54% greater risk of dying from heart disease.

Additionally, the Vitamin B12 in scallops contributes by reducing levels of homocysteine, an amino acid that can damage blood vessels. Research also indicates that people consuming fish rich in omega-3 fatty acids two to four times a week lowered their stroke risk by up to 48%. A study by Tastesen et al. (2014) on mice found that a scallop-based diet improved the plasma lipid profile, including a higher HDL-to-total-cholesterol ratio, suggesting increased reverse cholesterol transport or clearance.

Scallops and digestive issues

Traditional East Asian medicine also employed scallops for treating indigestion (WebMD Editorial Contributor, 2024). While the provided modern research doesn’t focus heavily on this specific application, the lean protein and low-fat nature of scallops make them generally easy to digest for most people when cooked properly. Overcooking can make them tough, which might be harder on digestion. Gentle cooking methods like poaching or steaming might be preferable for those with sensitive digestive systems.

Scallops and inflammation

Scallops contain nutrients known for their anti-inflammatory properties. Omega-3 fatty acids (EPA and DHA) play a pivotal role in combating inflammation (Lingo, 2024). Adequate selenium intake, which scallops provide, also supports a healthy immune system and acts as an antioxidant, protecting cells from oxidative stress which is linked to inflammation. Furthermore, research by Ouellet et al. (2008), as cited in Tastesen et al. (2014), suggested a cod-based diet (another seafood) could reduce C-reactive protein levels, a marker of inflammation.

Scallops and cancer prevention

Modern research is actively investigating scallop proteins for their potential use in antitumor drugs and cancer treatments (WebMD Editorial Contributor, 2024). While this research is ongoing and specific outcomes are yet to be fully established for direct human application, the presence of antioxidants like selenium in scallops is beneficial.

Selenium protects the body against cell damage, which is a factor linked with the development of chronic diseases, including some cancers (WebMD Editorial Contributor, 2024). Chronic exposure to arsenic (a potential heavy metal contaminant in some seafood if not sourced carefully) has been linked to cancer development, highlighting the importance of choosing scallops from reputable sources.

The collective evidence from traditional use and modern scientific investigations, including animal studies and research on related seafood components, suggests that scallops possess nutritional qualities beneficial for managing or mitigating risks associated with several health conditions, particularly concerning heart health and metabolic balance.

The Verdict Is In: Scallop Nutrition

Throughout this exploration, we’ve delved into the many facets of scallop nutrition, covering 12 data-driven health benefits of scallops, detailed scallop nutrition facts, potential scallops risks and side effects, viable scallops substitutes, popular scallop diets that incorporate this shellfish, essential scallop storage tips, a look at 8 efficient scallop home remedies (approached as beneficial preparations), scallops and weight management, and the role of scallops for health conditions.

Here are some key takeaways about scallops:

• A 3.5-ounce (100g) serving of scallops packs around 24 grams of protein and only about 137 calories.
• Scallops are an exceptional source of Vitamin B12, providing over 100% of the Daily Value per 100g.
• They contain beneficial omega-3 fatty acids, important for heart and brain health.
• Despite containing cholesterol, their low saturated fat content makes them a heart-healthy choice for most.
• The amino acids taurine and glycine, found in scallops, showed negative correlations with body fat mass in a mouse study (Tastesen et al., 2014).
• Fresh scallops should be pale beige to creamy pink, not pure white.
• When pan-searing, patting scallops completely dry is crucial for a good sear.
• The U.S. EPA and FDA classify scallops as a “good choice” seafood with lower mercury levels.

This article reflects the latest information available as of May 2025.

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Scallop Nutrition FAQs

Have questions about scallops and their place in your diet? Here are concise answers to some of the most common queries regarding scallop nutrition, safety, and storage. Get quick insights to help you make informed choices about this popular seafood.

What are scallops good for?

Scallops are excellent for promoting heart and brain health due to their rich content of omega-3 fatty acids, vitamin B12, zinc, and magnesium. They are a fantastic source of lean protein, with approximately 24 grams of protein per 100-gram serving, which aids in muscle maintenance and satiety. Their nutrient profile also supports a healthy immune system, with a 100g serving providing about 46% of the daily value for selenium.

Are scallops healthy?

Yes, scallops are widely considered a very healthy seafood choice. They are packed with high-quality protein, boast a low-fat content (around 1 gram of fat per 100g serving), and are rich in essential vitamins and minerals like Vitamin B12 (over 100% of DV per 100g) and selenium. These nutrients contribute to various health benefits, including improved heart function, brain health, and immune support.

Are scallops fattening?

No, scallops are not inherently fattening; in fact, they are a great food for weight management. A 3.5-ounce (100-gram) serving of steamed or boiled scallops contains only about 137 calories and is very low in fat (approximately 1 gram). Their high protein content, around 24 grams per 100g, helps you feel fuller for longer, which can reduce overall calorie intake and support weight loss efforts.

Who should avoid scallops?

Individuals with a shellfish allergy should strictly avoid scallops, as allergic reactions can be severe. People with gout or a history of kidney stones may need to limit their intake due to the purine content in scallops, which can increase uric acid levels. While generally safe, those who need to be particularly cautious about heavy metal accumulation, such as young children or individuals with specific health conditions, should consume them in moderation and ensure they are sourced from reputable suppliers.

Can I eat scallops daily?

While scallops are nutritious, eating them daily might not be optimal for everyone due to factors like cost, the importance of dietary variety, and potential heavy metal exposure over time, although they are considered a lower mercury fish. It’s generally recommended to consume a variety of protein sources. The FDA suggests eating 2 to 3 servings of “good choice” fish (like scallops) per week to reap their benefits while minimizing potential risks.

Can dogs eat scallops?

Yes, dogs can eat cooked scallops in moderation, and they can be a healthy treat. Scallops provide beneficial nutrients for dogs, including protein, magnesium, potassium, and phosphorus. It’s crucial to ensure the scallops are thoroughly cooked without any harmful seasonings (like garlic or onion) and that the hard shell is completely removed. Raw scallops pose a risk of bacterial contamination.

Can cats eat scallops?

Yes, cats can eat scallops, but only in moderation and if they are fully cooked and plain. Scallops are a source of protein, vitamins, and minerals that can be beneficial for cats. However, raw scallops pose a risk due to potential parasites, bacteria, and toxins. Always ensure scallops given to cats are unseasoned, as ingredients like garlic or onion are toxic to felines.

How long do scallops last in the fridge?

Fresh raw scallops typically last for 1 to 2 days in the refrigerator when stored properly. Cooked scallops can last a bit longer, generally 3 to 4 days, if refrigerated promptly after cooking. It’s crucial to store them at or below 40°F (4°C) to inhibit bacterial growth and maintain freshness.

Can you freeze scallops?

Yes, you can freeze scallops to extend their shelf life significantly. For best results, fresh scallops should be cleaned, patted dry, and then can be frozen, ideally by flash-freezing them on a tray before transferring to a freezer bag for up to 3 to 6 months. Cooked scallops can also be frozen, though it’s best if they were not previously frozen raw, as multiple freeze-thaw cycles can affect texture.

How to tell if scallops are bad?

You can tell if scallops are bad by checking their smell, appearance, and texture. Fresh scallops should have a mild, slightly sweet, or oceanic scent; a strong fishy, sour, or ammonia-like odor indicates spoilage. Visually, look for a bright, creamy, or pale beige to pinkish color; grayish spots, yellow discoloration, or a dull appearance are bad signs. They should feel firm and moist, not slimy, mushy, or excessively soft.

How long are scallops good for?

Fresh raw scallops are good for 1 to 2 days when properly refrigerated at or below 40°F (4°C). If cooked, they can last for 3 to 4 days in the refrigerator. When frozen correctly, scallops can maintain good quality for about 3 to 6 months, though they may remain safe to eat for longer if consistently kept at 0°F (-18°C), but their texture might degrade over time.

How to keep scallops fresh?

To keep scallops fresh, refrigerate them immediately after purchase in an airtight container or sealed bag, ideally in the coldest part of the fridge. Ensure they are dry; pat them with a paper towel if needed, as excess moisture can accelerate spoilage. For live scallops in the shell, store them on a bed of ice with a damp cloth over them, ensuring good drainage, and use them within two days.