Sea scallops are a popular type of shellfish that are enjoyed around the world for their delicious taste and texture. However, some people wonder if sea scallops are high in calories and should be limited in a healthy diet. This article will examine the calorie and nutrition content of sea scallops to determine if they are indeed high in calories.
The Nutrition Profile of Sea Scallops
Sea scallops are low in fat and rich in protein, providing a number of important vitamins and minerals. A 3 ounce serving of sea scallops contains:
- 112 calories
- 1 gram of fat
- 0 grams of carbohydrates
- 24 grams of protein
- 10% of the RDI for iron
- 6% of the RDI for magnesium
- 12% of the RDI for phosphorus
- 9% of the RDI for potassium
- 11% of the RDI for selenium
- 7% of the RDI for zinc
- 57% of the RDI for vitamin B12
Compared to other types of shellfish like shrimp and clams, sea scallops are fairly low in calories. A 3 ounce serving contains around 100-120 calories depending on the preparation method.
Calorie Count in Raw vs Cooked Scallops
Raw sea scallops contain slightly fewer calories than cooked scallops. This is because cooking causes some of the water content in the scallops to evaporate, concentrating the calories and nutrients further.
A 3 ounce serving of raw sea scallops contains about 100 calories, while 3 ounces of cooked scallops contains around 112 calories. The difference is quite small. Steaming, grilling or pan searing the scallops will add very minimal calories beyond what is already present in the raw scallop meat.
Calories in Fried vs Non-Fried Scallops
The way the scallops are prepared and cooked can have a bigger impact on calories. Deep frying scallops significantly increases their calorie content, because the oil adds extra calories.
Here is the calorie difference between fried vs non-fried scallop dishes:
- Grilled scallops: around 120 calories for 3 ounces
- Seared scallops: around 112 calories for 3 ounces
- Baked scallops: around 100 calories for 3 ounces
- Fried scallops: around 230 calories for 3 ounces
As you can see, fried scallops contain over twice as many calories as other cooking methods. The oil used for frying adds a significant amount of calories, about 120 calories per 3 ounce serving.
Scallops Calorie Count Compared to Other Foods
At around 100-120 calories for a standard 3 ounce portion, sea scallops are lower in calories than many other types of seafood and protein-rich foods:
- Salmon: 206 calories in 3 oz fillet
- Halibut: 144 calories in 3 oz fillet
- Tuna: 118 calories in 3 oz canned
- Shrimp: 84 calories in 3 oz
- Chicken breast: 140 calories in 3 oz cooked
- Sirloin steak: 192 calories in 3 oz cooked
Scallops provide a very nutrient dense source of protein for the amount of calories they contain. Compared to fattier cuts of meat like bacon, beef, and salmon, scallops are significantly lower in calories.
Calorie Density of Scallops
Calorie density measures the number of calories in a given weight or volume of food. Foods with a high calorie density provide more calories per bite, while foods with a low calorie density provide fewer calories per bite.
For their weight, sea scallops have a moderate calorie density. A 100 gram serving contains about 75 calories. Compare that to the calorie density of other foods:
- Olive oil: 884 calories per 100 g
- Butter: 717 calories per 100 g
- Bacon: 553 calories per 100 g
- Salmon: 208 calories per 100 g
- Ground beef: 250 calories per 100 g
- Chicken breast: 165 calories per 100 g
- Broccoli: 34 calories per 100 g
In terms of calorie density, sea scallops are lower than high fat foods like oils, butter, bacon and fatty cuts of meat. But scallops have a higher calorie density than veggies, fruits and lean proteins like chicken breast.
Scallop Serving Sizes and Calorie Totals
The total calories you get from scallops will depend on the serving size you eat. Here are the calories in different serving sizes of grilled sea scallops, using a calorie count of 120 calories per 3 ounces:
| Scallops Serving | Calories |
|---|---|
| 2 ounces | 80 |
| 3 ounces | 120 |
| 4 ounces | 160 |
| 5 ounces | 200 |
| 6 ounces | 240 |
As you increase the serving size, the calories add up. But even at 6 ounces, a typical restaurant-sized portion, the calorie count is just 240 calories. This is considered a moderate calorie, nutritious meal for dinner.
Daily Calorie Limits
The number of scallop calories you can eat per day depends on your individual calorie needs for weight loss or maintenance. Here are some general daily calorie limits based on gender and activity level:
- Sedentary women: 1,600-2,000 calories
- Moderately active women: 2,000-2,200 calories
- Active women: 2,400 calories
- Sedentary men: 2,000-2,600 calories
- Moderately active men: 2,600-2,800 calories
- Active men: 3,000 calories
A 120 calorie serving of scallops represents about 6-8% of your total daily calorie intake if you are following a 2,000 calorie diet. A 200 calorie, 5 ounce serving provides 10-13% of calories for the day.
This assumes sea scallops are being eaten as part of a balanced diet, not as the main calorie source. Scallops combine well with veggie sides and whole grains to create a filling, nutrient-packed meal.
Health Benefits of Sea Scallops
Not only are scallops relatively low in calories, they also offer an impressive array of nutrients and health benefits. Some of the top nutrients and benefits found in sea scallops include:
High in Protein
Scallops provide a whopping 24 grams of protein per 3 ounce serving. Proteins are made up of amino acids, which are used for muscle growth and repair, energy production, immune function, hormone and enzyme synthesis, and more.
Rich in B Vitamins
Scallops contain substantial amounts of important B vitamins like vitamin B12, niacin, and pantothenic acid. B vitamins help convert food into energy, build and repair DNA, produce red blood cells, and support neurological function.
Good Source of Minerals
Minerals like magnesium, phosphorus, potassium, iron, zinc, copper and selenium are all provided in significant amounts by sea scallops. These minerals support bone health, oxygen transport, immune function, energy production, DNA synthesis, and antioxidant status.
Contains Omega-3 Fatty Acids
Scallops contain omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects. Omega-3s are linked to improved heart health, brain function, eye health, joint health, mood regulation and more.
Rich in Antioxidants
Antioxidants like carotenoids, selenium and vitamin E found in scallops help protect against oxidative damage from free radicals. This may help lower risk of chronic diseases like cancer, diabetes, heart disease and cognitive decline.
Are Scallops Considered a Low Calorie Food?
Given their impressive nutrition profile and relatively low calorie count, sea scallops can definitely be considered a low calorie food, especially compared to other sources of protein.
At just 100-120 calories per serving, scallops provide lots of filling protein and nutrients for minimal calories. They are a smart choice as part of a low calorie meal.
Of course, deep frying scallops or drowning them in high calorie sauces will increase the calories significantly. Enjoying scallops steamed, baked or gently sautéed is the best way to keep them low in calories.
Benefits of Scallops for Weight Loss
Here are some of the key reasons why sea scallops are a great choice for supporting weight loss efforts:
- High in protein to support satiety and muscle building
- Low in carbs
- Very low in fat and calories compared to other protein sources
- Provide important vitamins and minerals with minimal calories
- Low calorie density food for fewer calories per bite
By incorporating more scallops into your diet, you can increase protein intake, nutrients and fullness – all helpful factors for losing weight. Just be mindful of portion sizes and preparation methods.
Conclusion
Sea scallops provide a powerhouse of nutrition with a relatively low calorie count. A standard 3-6 ounce serving contains just 100-240 calories. They are significantly lower in calories than many other types of seafood, meat and protein sources.
In addition to being low in calories, scallops offer an impressive array of protein, healthy fats, vitamins and minerals. The combination of high nutrition with low calories makes them a smart choice for weight loss diets or any healthy balanced meal plan.
Enjoy pan seared, grilled or steamed scallops to take advantage of their great taste and stellar nutrition without unnecessary calories. Used as part of a low calorie meal plan filled with veggies, whole grains, fruits, lean proteins and healthy fats, sea scallops can help support satiety, muscle building, and overall well-being.
