Know what’s on your plate
Scallop
Calories & nutrition facts
bay and sea, cooked, steamed
Nutrition facts
Per 100 g% DV- Calories 111 kcal —
- Protein 21 g 41%
- Carbohydrate 5.4 g 2%
- Fat 0.8 g 1%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 667 mg 29%
- Cholesterol 41 mg 14%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 0.37 mg 7%
- Vitamin B6 0.11 mg 7%
- Folate (B9) 20 µg 5%
- Vitamin B12 2.2 µg 90%
- Choline 111 mg 20%
Minerals
- Calcium 10 mg 1%
- Iron 0.58 mg 3%
- Magnesium 37 mg 9%
- Phosphorus 426 mg 34%
- Potassium 314 mg 7%
- Zinc 1.6 mg 14%
- Copper 0.03 mg 4%
- Manganese 0.03 mg 1%
- Selenium 21.7 µg 39%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 111 | 21 g | 5.4 g | 0.8 g |
| 1 × oz | 85 g | 94 | 18 g | 4.6 g | 0.7 g |
| 2 × oz | 170 g | 189 | 35 g | 9.2 g | 1.4 g |
| ½ × oz | 42.5 g | 47 | 8.7 g | 2.3 g | 0.4 g |
| 3 × oz | 255 g | 283 | 52 g | 14 g | 2.1 g |
| 4 × oz | 340 g | 377 | 70 g | 18 g | 2.9 g |
Similar foods
- Sea scallopamerican or canadian, without coral, raw81 kcal / 100 g
- Mixed species scallopraw69 kcal / 100 g
- Imitation scallopmixed species, surimi99 kcal / 100 g
- Clammixed species, raw86 kcal / 100 g
- Vieira85 kcal / 100 g
- Whelkunspecified, boiled or steamed275 kcal / 100 g
- Crayfishmixed species, wild, cooked, moist heat82 kcal / 100 g
Questions about Scallop
How do you sear scallops without them going rubbery?
Pat them very dry and heat a lightly oiled pan until hot. Sear for about 1–2 minutes on each side, without crowding the pan; they should be golden outside and just opaque inside.
How do you know when scallops are cooked?
The flesh turns opaque and feels firm but still slightly springy. For a temperature check, the centre should reach 63 °C; take care not to overcook them, as they quickly become tough.
How should you thaw frozen scallops?
Thaw them overnight in the fridge, ideally in a covered container. Drain and pat them dry before cooking so they sear rather than steam.
How long do fresh scallops keep in the fridge?
Keep them covered in the coldest part of the fridge and cook them within a day of buying. If you cannot use them by then, freeze them promptly.
What goes well with scallops, and which dishes use them?
Their sweet, delicate flavour pairs well with lemon, garlic, butter, parsley and crisp vegetables. Use them in coquilles Saint-Jacques, seafood risotto or pasta, adding them near the end so they do not overcook.
Can you eat scallops raw?
Raw scallops can carry harmful microbes, and lemon juice does not make them safe. Cook them thoroughly, especially if you are serving them to someone more vulnerable to food-borne illness.
Are scallops a common food allergen?
Yes. Scallops are molluscs, and an allergy to them can cause a serious reaction; avoid them if you are allergic to molluscs and take care about cross-contact during preparation.
How do scallops compare with clams for protein?
Clams have more protein: 25.6 g per 100 g, compared with 21 g in scallops. Scallops are milder and often served seared, while clams are commonly steamed in their shells.
Source: USDA FoodData Central 167742 · per 100 g · carbohydrate per EU label, fibre excluded
