News of Health / Nutrition Facts Library
Scallops Nutrition Facts: Are Scallops Good for You?
Steamed scallops can be part of a varied diet. They are high in protein, vitamin B12, phosphorus, selenium, and choline, while being very low in fat. However, they are also high in sodium, providing 29% of the Daily Value per 100-gram serving. How scallops fit into your diet depends on your overall eating patterns, portion sizes, and how they are prepared.
Per 100 g · Mollusks, scallop, (bay and sea), cooked, steamed
What stands out in scallops
- High in protein. A 100-gram serving of steamed scallops provides 20.5 grams of protein, which is 41% of the Daily Value (DV).
- Very high in vitamin B12. Scallops are high in vitamin B12, with 2.1 micrograms per 100 grams. This amount supplies 90% of the Daily Value.
- Source of key minerals. Scallops are high in phosphorus (34% DV) and selenium (39% DV). They are also a good source of zinc, providing 14% of the DV per 100 grams.
- Low in total fat. Steamed scallops contain less than 1 gram of total fat per 100 grams, with only 0.22 grams of saturated fat.
What to keep in mind
- A 100-gram serving of steamed scallops contains 667 mg of sodium, which is 29% of the Daily Value. This serving size also has 41 mg of cholesterol, or 14% of the DV.
Scallops nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 111 kcal | – |
| Protein | 20.5 g | 41% |
| Total fat | 0.84 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Monounsaturated fat | 0.08 g | – |
| Polyunsaturated fat | 0.22 g | – |
| Cholesterol | 41 mg | 14% |
| Carbohydrate | 5.4 g | 2% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 70.2 g | – |
| Sodium | 667 mg | 29% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 314 mg | 7% |
| Calcium | 10 mg | 1% |
| Iron | 0.58 mg | 3% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 426 mg | 34% |
| Zinc | 1.6 mg | 14% |
| Copper | 0.03 mg | 4% |
| Manganese | 0.03 mg | 1% |
| Selenium | 21.7 mcg | 39% |
| Vitamin A (RAE) | 2 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.01 mg | 1% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.11 mg | 7% |
| Folate (DFE) | 20 mcg | 5% |
| Vitamin B12 | 2.1 mcg | 90% |
| Choline | 111 mg | 20% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Scallops by portion
The nutrition data is based on a 100-gram serving, which is about 3.5 ounces. A common serving size listed by the USDA is 3 ounces (85 grams). A 3-ounce portion of steamed scallops contains about 94 calories, 17 grams of protein, and less than 1 gram of fat. This serving size also provides about 4.6 grams of carbohydrates and no sugar or fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 3 oz | 85 g | 94 | 17.4 g | 4.6 g | 0 g | 0.7 g |
How scallops compares with other fish and seafood
Among the 11 types of fish and seafood on this site, steamed scallops rank highest for carbohydrate and sodium content. Per 100 grams, scallops have 5.4 grams of carbohydrates, while similar seafood like cod, shrimp, and lobster have almost none. Their protein content (20.5 g) is similar to lobster (19 g) but less than cod (23 g) or shrimp (24 g). Scallops are also very low in fat, ranking 9th in the group. Their 0.84 grams of fat per 100 grams is comparable to cod and lobster but higher than shrimp, which has about 0.3 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Scallops | 111 | 20.5 g | 5.4 g | 0 g | 0.84 g |
| Cod | 105 | 22.8 g | 0 g | 0 g | 0.86 g |
| Shrimp | 99 | 24 g | 0.2 g | n/a g | 0.28 g |
| Tilapia | 128 | 26.1 g | 0 g | 0 g | 2.6 g |
| Lobster | 89 | 19 g | 0 g | 0 g | 0.86 g |
Quick answers
How many calories are in scallops?
A 100-gram serving (about 3.5 ounces) of steamed scallops has 111 calories. A smaller 3-ounce serving has about 94 calories.
How much protein is in scallops?
Steamed scallops provide 20.5 grams of protein per 100 grams. A 3-ounce (85-gram) serving contains about 17 grams of protein.
Are there carbs in scallops?
Yes, unlike many other shellfish, scallops contain carbohydrates. A 100-gram serving of steamed scallops has 5.4 grams of carbohydrates, with no sugar and no dietary fiber.
When to talk to a doctor or dietitian
- Scallops contains shellfish, one of the major food allergens in the US. If you have a known or suspected shellfish allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- With 667 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- If you are pregnant, breastfeeding or feeding young children, the FDA and EPA publish advice on which fish to choose and how often.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how scallops fits your situation.
Last updated October 21, 2026