Scallops Nutrition Facts and Impressive Health Benefits

October 20, 2017

Scallops: Nutrition Facts, Health Benefits & Everything You Need to Know

Sea scallops are one of the finest ingredients in the seafood world — loaded with nutrients, remarkably versatile in the kitchen, and among the leanest high-protein foods available. Whether you're a seafood enthusiast or a health-conscious cook, scallops deserve a prominent place on your plate.

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A Brief History of Scallops

Scallops have been prized by humans for millennia. Marco Polo mentions seeing scallops in fish markets in China during his 13th-century travels. In medieval Europe, the scallop was called "escalope" (from the Old French for "shell") and the shell was used for scooping food and for begging. Because this practice was prevalent at the Shrine of St. James in Spain, the scallop shell became known as the "Shell of St. James." St. James was a fisherman in Galilee and later an apostle, believed to be buried at Santiago de Compostela in northwestern Spain — one of the great pilgrimage sites of medieval Christianity. Scallop shells mark the road to Santiago and remain the symbol of the Camino de Santiago pilgrimage to this day.

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Scallop Nutrition Facts

Per 3 oz (85g) cooked serving:

• Calories: 95 kcal
• Protein: 17g
• Total fat: 0.7g
• Saturated fat: 0.1g
• Cholesterol: 35mg
• Sodium: 567mg
• Potassium: 267mg
• Total carbohydrate: 4.6g

Scallops are rich in vitamin B12 and phosphorus, a good source of magnesium and potassium, and contain over 80 trace nutrients. They are approximately 80% lean protein by caloric composition — one of the highest protein-to-calorie ratios of any food. They are low in calories, very low in fat, and provide a tremendous energy source.

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Health Benefits of Scallops

The nutritional profile of scallops translates into a remarkable range of health benefits:

Cardiovascular Health

Scallops are exceptional for heart health through multiple mechanisms:

• Omega-3 fatty acids (EPA + DHA): Medical research supports improvements in heart function in as little as 2 weeks of regular omega-3 consumption. Omega-3s reduce triglycerides, lower blood pressure, reduce the risk of blood clots, and improve circulation. They also help control cholesterol levels and reduce the risk of stroke and heart attack.
• Magnesium: Relaxes blood vessels, reducing blood pressure and improving circulation.
• Potassium: Maintains normal blood pressure levels and supports healthy heart rhythm.
• Vitamin B12: Promotes cardiovascular health by reducing homocysteine levels — elevated homocysteine is an independent risk factor for heart disease.

Brain & Cognitive Health

• Omega-3 fatty acids (DHA): DHA is the primary structural fat in the brain; adequate intake is associated with reduced cognitive decline and lower risk of Alzheimer's disease.
• Vitamin B12: Essential for producing myelin — the protective sheath around neurons. B12 deficiency can cause permanent neurological damage. Scallops provide nearly the full daily requirement per serving.
• Mood support: Omega-3s and B12 are both associated with improved mood and reduced risk of depression.

Bone Health

• Phosphorus: Works with calcium to build and maintain bone density. B12 deficiency is associated with increased osteoporosis risk, particularly in women.
• Magnesium: Essential for calcium absorption and bone formation.

Weight Management

At 95 kcal per 3 oz serving with 17g of protein, scallops are one of the most protein-dense, calorie-efficient foods available. High protein intake supports satiety (feeling full longer), preserves muscle mass during weight loss, and has a higher thermic effect than fat or carbohydrates (meaning the body burns more calories digesting protein). Low-fat cooking methods — grilling, broiling, steaming, or sautéing — keep the calorie count minimal while preserving all nutritional benefits.

Other Benefits

• Reduced risk of colon cancer (B12 and selenium)
• Reduced childhood asthma (omega-3s)
• Antioxidant protection (selenium)
• Immune system support (zinc, selenium)

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Scallop Biology: Fascinating Facts

• Classification: Phylum Mollusca — the same group as snails, oysters, clams, octopus, and squid.
• Bivalves: Scallops have two hinged shells formed from calcium carbonate. Their adductor muscle (the round, edible part) opens and closes the shells.
• Eyes: Scallops have approximately 60 eyes arranged around the edge of their mantle — each eye has a lens, two retinas, and a mirror-like structure that focuses light. They can detect movement and changes in light.
• Swimming: Scallops are free-swimmers — they clap their shells together rapidly, which propels them through the water using jet propulsion. They use this ability to escape predators like starfish.
• Size: Atlantic sea scallops can grow up to 9 inches in diameter. Bay scallops are smaller and more delicate in flavor.
• Diet: Scallops are filter feeders — they eat by drawing water through their bodies and filtering out phytoplankton and organic particles.
• Habitat: Found worldwide; prefer sandy bottoms but may attach to rocks. Atlantic sea scallops are the primary commercial species in North America.
• The "fake scallop" myth: At one time, some consumers believed scallops were punched out from a skate's wings (skates are bottom-dwelling shark relatives). This is false — the round adductor muscle is the genuine scallop, and it is a unique and remarkable structure.
• Shells: Scallop shells are among the most recognizable shells in the world — fan-shaped with distinctive ridges. They are the symbol of the Camino de Santiago pilgrimage and the Shell Oil Company logo.

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Three Classic Scallop Recipes

1. Garlic-Lemon Scallops

Ingredients: ¾ cup butter; 3 tbsp minced garlic; 2 lbs large sea scallops; 1 tsp salt; ⅛ tsp pepper; 2 tbsp lemon juice

1. Melt butter in a pan over medium heat. Add garlic and cook until aromatic (about 1 minute).
2. Pat scallops completely dry. Add to the pan and cook each side until golden brown (about 2 minutes per side).
3. Transfer to a plate; drizzle with lemon juice and season with salt and pepper. Serve immediately.

2. Baked Scallops

Best made with bay scallops.

Ingredients: 4 tbsp melted butter; 1½ lbs bay scallops; ½ cup seasoned breadcrumbs; 1 tsp onion powder; 1 tsp garlic powder; ½ tsp paprika; ½ tsp dried parsley; 3 cloves minced garlic; ¼ cup Parmesan cheese

1. Preheat oven to 400°F.
2. Place scallops and butter in a 2-quart casserole dish.
3. Combine breadcrumbs, onion powder, garlic powder, paprika, parsley, minced garlic, and Parmesan. Pour over scallops.
4. Bake approximately 20 minutes until scallops are opaque and topping is golden brown.

3. Lemon-Basil Scallops

Ingredients: 1 lemon; 1½ lbs large sea scallops; ¼ tsp salt; ¼ tsp pepper; 1 tbsp butter; ¾ cup dry white wine; 1 tbsp water; ½ tbsp cornstarch; 1 tbsp chopped fresh basil

1. Grate lemon zest (reserve ¼ tsp). Squeeze lemon and reserve 2 tbsp juice. Pat scallops completely dry.
2. Season scallops with ⅛ tsp salt and pepper. Melt 2 tsp butter in a frying pan over medium-high heat. Sear scallops until golden brown on each side (about 90 seconds per side). Set aside.
3. Add wine and lemon juice to the pan; bring to a boil. Reduce heat; simmer 2 minutes. Mix water and cornstarch; add to pan and stir until sauce thickens.
4. Add reserved lemon zest, remaining butter, salt, pepper, and basil. Pour sauce over scallops. Serve immediately.

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FAQs: Scallops Nutrition & Health

Q1: Are scallops good for you?

Yes — scallops are one of the most nutritionally impressive foods available. Per 3 oz serving: 95 kcal; 17g protein; 0.7g fat; rich in vitamin B12 (nearly full daily requirement); excellent source of magnesium, potassium, phosphorus, and selenium; meaningful omega-3 fatty acids. They are approximately 80% lean protein by caloric composition — one of the highest protein-to-calorie ratios of any food. The health benefits include cardiovascular protection, brain health support, bone health, and weight management. The only caveat: scallops are relatively high in sodium (567mg per 3 oz) — people on sodium-restricted diets should account for this.

Q2: Are scallops high in cholesterol?

Scallops contain approximately 35mg of cholesterol per 3 oz serving — moderate by seafood standards. However, current nutritional science has significantly revised the understanding of dietary cholesterol's impact on cardiovascular health. For most healthy adults, dietary cholesterol has minimal impact on blood cholesterol levels — saturated fat is the primary dietary driver of LDL cholesterol, and scallops are extremely low in saturated fat (0.1g per serving). The American Heart Association includes shellfish as part of a heart-healthy diet. The omega-3 fatty acids, magnesium, potassium, and B12 in scallops actively support cardiovascular health, making them an excellent choice for heart health.

Q3: What is the difference between sea scallops and bay scallops?

Sea scallops (Placopecten magellanicus): The large, commercially dominant scallop in North America. Atlantic sea scallops can grow up to 9 inches in diameter; the adductor muscle (the edible part) is typically 1–2 inches across. Firm, sweet, and slightly oceanic flavor; ideal for pan-searing (the size allows for a spectacular golden crust). Bay scallops (Argopecten irradians): Much smaller (about ½ inch across); sweeter and more delicate in flavor than sea scallops; more tender texture. Best for baking, sautéing, and preparations where they are one component among many (pasta, chowder). Bay scallops are more seasonal and often more expensive per pound than sea scallops due to their smaller size and more limited availability.

Q4: What is the best way to cook scallops?

Pan-searing is the definitive scallop preparation for sea scallops — it produces a spectacular golden-brown crust (from the Maillard reaction) with a barely-cooked, slightly translucent interior. The critical rules: Always use dry-pack scallops (not wet-pack/STP-treated — wet-pack scallops release water when heated, making browning impossible). Pat completely dry before searing. Smoking hot pan (cast-iron or stainless steel). 90 seconds per side without moving. Flip once; add butter and baste. The interior should be just barely opaque — slightly translucent in the center is ideal. For bay scallops, baking (400°F; 20 minutes) is the preferred method.

Q5: Do scallops really have 60 eyes?

Yes — scallops have approximately 60 eyes arranged around the edge of their mantle (the fleshy tissue lining the shell). Each eye is surprisingly sophisticated: it has a lens, two retinas (one for detecting sudden changes in light, one for detecting gradual changes), and a mirror-like structure (a tapetum) that focuses light onto the retinas. Scallop eyes can detect movement and changes in light — they use this ability to detect approaching predators like starfish and trigger their jet-propulsion escape response. The scallop eye has been studied by optical engineers as a model for telescope mirror design.

Q6: What are Hokkaido scallops and why are they special?

Hokkaido scallops (Patinopecten yessoensis) are harvested from the Sea of Okhotsk off the northern coast of Hokkaido, Japan's northernmost main island. They are the gold standard for scallop sashimi (hotate) in Japanese cuisine and are prized worldwide for their exceptional sweetness and buttery, umami-rich flavor. The cold, nutrient-rich waters of the Sea of Okhotsk produce scallops with a significantly higher natural sugar content than Atlantic sea scallops — this produces more pronounced sweetness and more spectacular caramelization when pan-seared. They are also excellent raw (as sashimi or crudo) due to their clean, sweet, almost creamy flavor. Hokkaido scallops are consistently rated among the finest scallops in the world.

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