Scallops are a delicious and nutritious seafood that can be prepared in many different ways. One popular cooking method is pan searing, which involves quickly cooking the scallops in a hot pan to develop a crispy, golden brown exterior while keeping the interior tender and juicy.
Nutrition Facts for Pan Seared Scallops
The number of calories in a pan seared scallop depends on the size of the scallop. Here are some estimates for the calories per 100g serving of pan seared scallops:
- Small bay scallops: 90 calories
- Medium sea scallops: 100 calories
- Large sea scallops: 120 calories
Scallops are low in fat and high in protein. A 3 oz (85g) serving of pan seared scallops provides approximately:
- Calories: 120
- Total fat: 1g
- Saturated fat: 0g
- Protein: 24g
Scallops contain high quality complete protein and are a good source of vitamins and minerals like vitamin B12, selenium, phosphorus and iron. They are low in calories, which makes them a smart choice for those watching their weight.
Calories in Pan Seared Scallops vs Other Cooking Methods
Pan searing is a cooking method that adds very minimal extra calories compared to raw scallops. Some other cooking methods add more calories from fat, oil or breading:
| Cooking Method | Calories (per 3oz/85g serving) |
|---|---|
| Raw | 90 |
| Pan seared | 100 |
| Sauteed in butter or oil | 150 |
| Fried | 200 |
| Breaded and fried | 250 |
As shown, pan searing only adds about 10 calories over raw scallops by using a small amount of oil. Frying or breading scallops leads to a big increase in calories from the added fats and carbs.
Factors That Impact Calories in Pan Seared Scallops
There are a few factors that can alter the calories in a pan seared scallop dish:
- Scallop size – Larger scallops have more calories per scallop compared to smaller bay scallops.
- Cooking oil – The type and amount of oil used impacts calories. A light coating of canola oil adds minimal calories.
- Butter basting – Basting scallops in butter as they cook adds significant calories.
- Breading – Breadcrumb coatings can double the calories from added carbs and fat.
- Sauces – Cream or oil-based sauces like hollandaise or beurre blanc add more calories.
Choosing large, dry packed scallops and pan searing them with minimal oil will yield the lowest calorie dish. Avoid frying in oil or battering the scallops if watching your calorie intake.
Low Calorie Ways to Prepare Pan Seared Scallops
Here are some tips for keeping pan seared scallops low in calories:
- Pat scallops dry before searing to prevent splattering and need for more oil.
- Use a non-stick pan coated with cooking spray or a small amount (1 tsp) of olive oil.
- Avoid butter basting, which adds 100+ calories from the butter.
- Skip breading the scallops, which soaks up oil during cooking.
- Make a simple pan sauce from wine, lemon juice, broth and herbs instead of heavy cream-based sauces.
- Serve scallops with low calorie sides like steamed veggies instead of starch-heavy potatoes or rice.
- Avoid deep frying – pan fry scallops instead for a fraction of the calories.
Calorie Counting Pan Seared Scallops
If you are counting calories for weight loss, it’s helpful to know exactly how many calories are in your pan seared scallops. Here are some tips:
- Weigh raw scallops on a food scale for the most accurate calorie counts.
- Count 4 calories per gram of protein.
- Count 9 calories per gram of fat.
- Factor in calories from any oil, butter or sauce used.
- Use nutrition info per 100g for the most precision.
- Overestimate if you aren’t sure – better to overcount than undercount calories.
For example, a 120g raw scallop contains about 24g protein and 1g fat, which would be around:
- Protein: 24g x 4 cal/g = 96 calories
- Fat: 1g x 9 cal/g = 9 calories
- Total: 105 calories
Add any calories from cooking oil or sauce to get your final calorie counts.
Health Benefits of Scallops
Not only are scallops low in calories, they are also highly nutritious. Some of the health benefits of scallops include:
- High in protein – A 3oz serving has over 20g of protein for muscle building and recovery.
- Low in fat – Scallops are very low in fat, especially saturated fat and cholesterol.
- Rich in nutrients – Scallops provide vitamin B12, selenium, choline, phosphorus, zinc and iron.
- Anti-inflammatory – Compounds in scallops may help reduce inflammation in the body.
- Heart healthy fats – Scallops contain omega-3 fatty acids that promote heart health.
The high protein and nutrition with minimal calories and fat make scallops a very healthy, guilt-free food. Adding pan seared scallops to your diet can help improve body composition and reduce disease risk.
Recipe Inspiration
Pan seared scallops make for a quick, easy and elegant meal or appetizer. They pair well with a variety of flavors and ingredients. Here are just a few recipe ideas to enjoy seared scallops:
- Lemon garlic scallops – Scallops seared in olive oil with minced garlic, lemon juice and zest.
- Scallops with brown butter sauce – Nutty, rich brown butter is a perfect match for scallops.
- Bacon wrapped scallops – Crispy bacon complemented by briny scallops is a match made in heaven.
- Scallops with pesto – Savory basil pesto makes a fresh topping for seared scallops.
- Scallop ceviche – “Cook” scallops in citrus juice for a cool, refreshing ceviche.
There are endless combinations of seasonings, sauces and sides to serve with pan seared scallops. A squeeze of fresh lemon juice helps enhance their delicate, sweet flavor. For special occasions, scallops work nicely presented on the half shell.
Conclusion
Pan seared scallops make for a delicious, quick meal that is also low in calories and good for you. A 3 ounce serving contains around 100 calories, with minimal calories coming from the small amount of oil used to sear them. Larger scallops will be higher in calories than small bay scallops. Breading or frying scallops in oil can double or triple the calories. For the lowest calorie preparation, pat dry scallops and pan sear them in a non-stick pan with just a touch of olive oil. Counting the grams of protein and fat then using the standard 4/9 calories per gram formula gives the most accurate calorie count for pan seared scallops.
