Calories in Scallops: Nutrition Facts & Serving Sizes
Per 1 unit 2 large or 5 small (30g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 3 oz serving of scallops (85g) has about 59 calories with 10.3g of protein, making them one of the leanest and most protein-efficient seafood options available. Per 100g, scallops provide 69 calories with 12.1g of protein, 0.5g of fat, and 3.2g of carbs. The protein-to-calorie ratio is excellent: you get 12.1g of protein for just 69 calories, better than chicken breast on a per-calorie basis. Scallops contain 334mg of phosphorus per 100g, supporting bone health and energy metabolism. They also provide 12.8mcg of selenium, 1.4mcg of vitamin B12, and 22mg of magnesium per 100g. Sodium is elevated at 392mg per 100g, worth noting if you are watching intake. Scallops are naturally low in fat and carbs, making them a top-tier protein option for anyone on a high-protein, low-calorie diet.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 unit 2 large or 5 small (30g) | 20.7 | 3.6g | 1g | 0.2g | 0g |
| 3 oz (85g) | 58.7 | 10.3g | 2.7g | 0.4g | 0g |
| 100g | 69 | 12.1g | 3.2g | 0.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 69 | 3% |
| Protein | 12.1g | 24% |
| Total Fat | 0.5g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 3.2g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 392mg | 17% |
| Cholesterol | 24mg | 8% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Cholesterol | 24mg | 8% |
| Calcium | 6mg | 0% |
| Iron | 0.4mg | 2% |
| Potassium | 205mg | 4% |
| Vitamin A | 1mcg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 1.4mcg | 58% |
| Magnesium | 22mg | 5% |
| Phosphorus | 334mg | 27% |
| Zinc | 0.9mg | 8% |
| Selenium | 12.8mcg | 23% |
| Folate | 16mcg | 4% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Scallops
Scallops are one of the leanest protein sources in the seafood category. At just 69 calories per 100g with 12.1g of protein, they offer one of the best protein-to-calorie ratios of any food. For anyone trying to maximize protein intake while minimizing calories during a cut, scallops are an excellent option alongside shrimp and white fish.
The 334mg of phosphorus per 100g is a standout mineral. Phosphorus works with calcium to build and maintain bone density, and it plays a role in ATP production, the primary energy currency of cells. Athletes and active individuals who train hard have higher phosphorus needs, making scallops a practical addition to a training diet.
Scallops provide 12.8mcg of selenium per 100g, which contributes to antioxidant enzyme function and thyroid health. The 22mg of magnesium per 100g supports muscle contraction and relaxation, which is relevant during and after intense training. Scallops are also low in mercury compared to larger fish, making them safe to eat multiple times per week.
Dietary Considerations
Scallops are naturally gluten-free and keto-friendly with only 3.2g of carbs per 100g. They are not vegan or vegetarian. Scallops are shellfish, so those with shellfish allergies must avoid them. For weight loss, scallops are an excellent lean protein source due to their very low calorie count and high protein content. The 392mg of sodium per 100g is on the higher side, but manageable within a typical daily sodium budget.
Daily Intake (100g)
100g of scallop provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in scallops?
A 3 oz serving of scallops (85g) has about 59 calories. Per 100g, scallops contain 69 calories. They are one of the lowest-calorie protein-rich foods you can eat.
Are scallops good for weight loss?
Yes, scallops are excellent for weight loss. At 69 calories per 100g with 12.1g of protein, they deliver high protein with minimal calories. High-protein, low-calorie foods like scallops help preserve muscle while cutting fat.
How much protein in scallops?
A 3 oz serving of scallops (85g) has 10.3g of protein. Per 100g, scallops contain 12.1g of protein. They are one of the leanest, highest-protein seafood options available.
Are scallops keto-friendly?
Yes, scallops are keto-friendly with only 3.2g of carbs per 100g. They are low in fat as well, making them a lean protein choice on keto. Their low carb count fits easily within keto macros.
Are scallops high in cholesterol?
Scallops contain 24mg of cholesterol per 100g, which is relatively low for seafood. They are significantly lower in cholesterol than shrimp (161mg/100g) and most other shellfish, making them a safer choice for those watching cholesterol.
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