Scallop Nutrition Facts: A Complete Protein and Mineral Breakdown for 2026

Scallops are one of the most protein-dense, low-fat seafood options available, delivering roughly 94 calories and 17 grams of complete protein per 3-ounce steamed serving. Scallop nutrition facts reveal a food that punches far above its weight class in vitamin B12, selenium, and phosphorus while staying exceptionally lean. If you’re looking for a protein source that doesn’t come with the saturated fat load of red meat or the calorie density of salmon, scallops belong on your short list.

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A single serving of scallops provides more than the full daily requirement for vitamin B12, a nutrient involved in nerve function and red blood cell formation that the NIH Office of Dietary Supplements identifies as sometimes lacking in older adults and people taking certain medications. The same serving contains roughly 21 micrograms of selenium, a trace mineral that functions as an antioxidant cofactor for glutathione peroxidase, an enzyme system that protects cells from oxidative damage.

This article gives you the complete nutritional breakdown of scallops, covering exactly what’s in a standard serving, how cooking method changes the numbers, how they compare to shrimp, salmon, and other seafood proteins, and which groups should be most cautious about eating them. You’ll find a full macro and micro table, preparation guidance, allergen and purine information, and practical advice on what to look for when you buy them.

Scallop Nutrition Facts Overview

A 3-ounce serving (approximately 84 grams) of steamed or boiled scallops provides a lean, complete protein source with minimal fat and zero carbohydrate. Scallops are the adductor muscle of bivalve mollusks belonging to the Pectinidae family, and the part we eat is almost pure muscle tissue with a naturally mild, sweet flavor.

The USDA FoodData Central database records the following nutritional profile for a 3-ounce steamed scallop serving.

Protein quality in scallops is high. The protein contains all nine essential amino acids in proportions that closely match human requirements, giving it a biological value comparable to other marine proteins. The fat profile is dominated by polyunsaturated fatty acids, including small amounts of the long-chain omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), though in lower concentrations than found in fatty fish like salmon.

The sodium content is worth noting at 567 milligrams per serving, roughly one-quarter of the daily 2,300-milligram limit recommended by the Dietary Guidelines for Americans 2020-2025. Scallops are marine animals, so their tissue naturally contains sodium from seawater. This isn’t added salt. It’s inherent to the food.

Key Takeaway: Scallops deliver 17.5 grams of complete protein for only 94 calories with less than 1 gram of fat, making them one of the leanest animal protein sources available.

Nutrition Facts for Scallops: Complete Macro Breakdown

The macronutrient profile of scallops is unusually lean compared to most animal proteins. Protein makes up approximately 74% of total calories. Fat accounts for roughly 8%. Carbohydrate, in the form of small amounts of glycogen stored in muscle tissue, makes up the remaining 14%.

This macronutrient distribution puts scallops in a category occupied by few other animal foods. Chicken breast without skin delivers a similar protein-to-calorie ratio. Egg whites are comparably lean but lack the micronutrient density. Most fish fall somewhere between scallops and fattier options like salmon or mackerel on the protein density scale.

A practical comparison makes the point clearly.

Scallops land closer to shrimp than to salmon on the fat spectrum. The small amount of carbohydrate they contain, roughly 3 grams per serving, is glycogen stored in the muscle and has no fiber component. This carb content is negligible for most dietary patterns but is worth noting for people following very strict ketogenic diets who track every gram.

For someone focused on maximizing protein intake while minimizing calorie load, scallops are a highly efficient vehicle. You get roughly 5.4 calories per gram of protein. Compare that to salmon at about 9.2 calories per gram of protein, and the efficiency difference becomes clear.

Scallop Calories and Serving Size Guide

A standard 3-ounce serving of steamed scallops contains 94 calories, but most people don’t weigh their scallops before cooking. Understanding what a serving looks like on a plate makes the nutrition information practically useful.

A 3-ounce portion of scallops typically translates to 4 to 5 large sea scallops or 8 to 10 small bay scallops, depending on size. Sea scallops, the larger variety, can run 1 to 2 ounces each. Bay scallops are much smaller, closer to a third of an ounce each. The nutrition per ounce stays consistent across sizes. The difference is only in how many individual pieces make up a serving.

Calorie counts shift with cooking method, and the changes can be substantial.

The nutritional downside of restaurant scallop dishes is rarely the scallops themselves. It’s the butter, oil, cream sauce, or pasta they’re served with. A plate of pan-seared scallops at a restaurant often delivers 300 to 500 calories once the cooking fat, sauce, and side dishes are accounted for. The scallops contribute less than 100 of those calories.

Key Takeaway: Four to five large sea scallops or eight to ten small bay scallops make up a 3-ounce, 94-calorie serving, but butter, oil, and sauces can double or triple the calorie count of the final dish.

Key Vitamins in Scallops

Scallops concentrate several water-soluble B vitamins in amounts that make a single serving a meaningful contribution to daily requirements. The standout is vitamin B12 (cobalamin), with a 3-ounce serving delivering 1.8 micrograms, or roughly 75% of the 2.4-microgram Recommended Dietary Allowance for adults set by the NIH Office of Dietary Supplements.

Vitamin B12 functions as a cofactor for two enzymatic reactions in the body: the conversion of homocysteine to methionine, which is relevant to cardiovascular health, and the synthesis of myelin, the protective sheath around nerve fibers. A deficiency in B12 produces megaloblastic anemia, characterized by large, immature red blood cells, and neurological symptoms including numbness, tingling, and balance problems. Older adults are at higher risk for B12 deficiency due to reduced stomach acid production, which impairs the release of B12 from food proteins.

Scallops also provide meaningful amounts of other B vitamins. A 3-ounce serving delivers roughly 0.2 milligrams of vitamin B6, about 12% of the daily requirement, and approximately 16 micrograms of folate, about 4% of the 400-microgram daily target. Niacin (vitamin B3) and riboflavin (vitamin B2) appear in smaller but measurable amounts.

The vitamin profile of scallops makes them particularly useful for people who eat limited red meat, which is the most common dietary source of B12 in Western diets. Pregnant and breastfeeding people, who have elevated B12 requirements of 2.6 and 2.8 micrograms per day respectively, may find scallops a convenient way to support their higher needs, though they should follow guidance from their obstetrician on seafood consumption frequency and species selection during pregnancy.

Mineral Content in Scallops

Scallops deliver a concentrated mineral package led by selenium, phosphorus, magnesium, zinc, and potassium. Each of these minerals performs distinct and well-documented physiological roles that go beyond general wellness language.

Selenium appears at 21.2 micrograms per 3-ounce serving, covering roughly 39% of the 55-microgram Recommended Dietary Allowance for adults. Selenium is incorporated into selenoproteins, the most studied of which is glutathione peroxidase, an antioxidant enzyme that reduces hydrogen peroxide and lipid peroxides inside cells. Adequate selenium intake supports thyroid hormone metabolism because the deiodinase enzymes that convert thyroxine (T4) to the active triiodothyronine (T3) are selenoproteins. The NIH Office of Dietary Supplements identifies Brazil nuts, seafood, and organ meats as the richest dietary selenium sources.

Phosphorus at 272 milligrams per serving covers about 22% of the 1,250-milligram daily requirement for adults. Phosphorus is a structural component of bone mineral as hydroxyapatite and is involved in ATP energy metabolism, DNA structure, and cell membrane phospholipid integrity. The mineral is widely available in protein-rich foods, so deficiency is rare in the general population.

The mineral content to track across different seafood options varies by species.

Potassium in scallops at 314 milligrams per serving contributes to the 2,600 to 3,400 milligram daily target, though it’s a modest contribution compared to a banana at roughly 422 milligrams. Magnesium at 31.5 milligrams provides roughly 7 to 10% of the daily requirement depending on age and sex.

Scallop Protein Quality and Amino Acid Profile

Scallop protein is complete, meaning it contains all nine essential amino acids in adequate proportions for human protein synthesis. The biological value, a measure of how efficiently the body can use the protein consumed, is high and comparable to other marine proteins.

The amino acid profile of scallop muscle tissue includes roughly 1.2 grams of leucine per 3-ounce serving. Leucine is the branched-chain amino acid that triggers the mTOR signaling pathway responsible for initiating muscle protein synthesis. For someone using whole foods to meet the leucine threshold associated with anabolic signaling, roughly 2.5 to 3 grams of leucine per meal, a serving of scallops provides about 40 to 48% of that trigger amount.

Scallop protein is also notable for containing taurine, a sulfur-containing amino acid that is not incorporated into proteins but functions as a free amino acid with roles in bile acid conjugation, calcium handling in heart muscle cells, and osmoregulation. Taurine is conditionally essential in humans, meaning the body can synthesize it but may not meet demand under certain conditions, including during infant development and in some disease states.

The digestibility of scallop protein is high. Muscle proteins from marine bivalves lack the collagen and elastin connective tissue matrix that makes some land animal proteins tougher to digest. Cooking scallops gently preserves this digestibility. Overcooking toughens the muscle fibers, which doesn’t reduce the amino acid content but makes the protein less pleasant to eat and slightly slower to digest.

Key Takeaway: Scallop protein is complete, digestible, and provides about 1.2 grams of leucine per serving, making it a useful whole-food protein source for muscle maintenance when eaten as part of a meal with additional protein.

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Omega-3 Fatty Acids in Scallops

Scallops contain measurable amounts of the marine omega-3 fatty acids EPA and DHA, but the quantity is modest compared to fatty fish like salmon, mackerel, or sardines. A 3-ounce serving of steamed scallops provides approximately 80 to 150 milligrams of combined EPA and DHA, depending on the species, harvest location, and season.

The adequate intake for combined EPA and DHA is not formally established, but the American Heart Association recommends 1 gram (1,000 milligrams) of combined EPA and DHA per day for people with documented coronary heart disease, sourced preferably from fatty fish. The Dietary Guidelines for Americans 2020-2025 recommend at least 8 ounces of seafood per week, which averages to roughly 250 to 500 milligrams of combined EPA and DHA per day depending on species selection.

Scallops provide roughly one-tenth to one-third of the weekly omega-3 target per serving. They count toward total seafood intake and contribute to omega-3 status, but they are not an omega-3-rich food in the way salmon or sardines are. Think of scallops as a lean protein option with a small omega-3 bonus, not as an omega-3 supplement substitute.

The fat in scallops also includes small amounts of phospholipids and cholesterol. The cholesterol content of 41 milligrams per serving is moderate and, based on current understanding of dietary cholesterol’s limited effect on blood cholesterol for most people, is not a health concern for the general population. The 2015-2020 Dietary Guidelines Advisory Committee removed dietary cholesterol as a nutrient of concern, a position maintained in the 2020-2025 guidelines.

How Cooking Method Changes Scallop Nutrition

Cooking method affects scallop nutrition in predictable but important ways. The scallop itself doesn’t change its inherent protein, vitamin, and mineral content dramatically with cooking. What changes is water content, which concentrates nutrients per ounce, and the addition of cooking fat, which adds calories and shifts the fatty acid profile.

Steaming and boiling preserve the baseline nutritional profile with no added fat. These methods also retain water-soluble B vitamins better than high-heat dry cooking, though the loss is modest because scallops cook quickly. A scallop steamed for 3 to 4 minutes loses some B12 and selenium into the cooking water, but the loss is not nutritionally meaningful for most people.

Pan-searing adds the calories from whatever fat you use. One teaspoon of butter adds roughly 34 calories and 4 grams of fat, about half of it saturated. One teaspoon of olive oil adds 40 calories and 4.5 grams of mostly monounsaturated fat. The scallop itself stays at 94 calories. The dish total moves to 128 to 134 calories per 3-ounce serving.

Deep-frying changes the profile most dramatically. Breading adds refined carbohydrate, typically 10 to 15 grams per serving. The frying oil is absorbed into the breading, adding 8 to 15 grams of fat depending on temperature, coating type, and frying duration. A deep-fried scallop can land anywhere from 210 to 300 calories per 3-ounce serving, more than triple the steamed baseline. The omega-3 content of the scallop doesn’t change, but the omega-6 to omega-3 ratio of the dish shifts sharply in an inflammatory direction if the frying oil is soybean, corn, or generic vegetable oil.

Grilling and broiling sit between steaming and pan-searing. These methods add no fat if you use a nonstick surface or grill grate, but the higher heat causes more moisture loss. A grilled scallop is slightly more nutrient-dense per ounce because water weight has evaporated, concentrating the protein and minerals into a smaller, firmer piece.

Key Takeaway: Steaming keeps scallops at 94 calories per serving with their full micronutrient content intact. Pan-searing with fat adds 30 to 40 calories per teaspoon. Deep-frying with breading triples the calorie count and shifts the fatty acid profile.

Scallops vs. Shrimp vs. Other Seafood Nutrition

Scallops occupy a specific nutritional niche in the seafood landscape. They sit between shrimp and white fish on fat content, deliver a protein density comparable to shrimp and lean fish, and provide a micronutrient profile that overlaps with but is distinct from other shellfish.

The comparison that matters most for people choosing between seafood proteins at the store or restaurant comes down to what you’re optimizing for.

• Protein density: Scallops, shrimp, cod, and haddock all deliver 17 to 20 grams of protein per 3-ounce serving with under 100 calories. These are the leanest animal proteins available.
• Omega-3 content: Salmon, mackerel, sardines, and herring dominate. Scallops provide a small fraction of the EPA and DHA found in fatty fish.
• Vitamin B12: Scallops, mussels, and clams are all rich B12 sources. A 3-ounce serving of mussels delivers roughly 20 micrograms, more than ten times the amount in scallops.
• Iron: Mussels and clams far exceed scallops in iron content, with mussels at 3.7 milligrams per serving compared to scallops at 0.5 milligrams.
• Selenium: Most seafood is selenium-rich. Shrimp and tuna tend to be higher than scallops. Brazil nuts remain the most concentrated dietary source.
• Cholesterol: Shrimp is notably higher in dietary cholesterol at roughly 160 milligrams per serving compared to scallops at 41 milligrams. Current evidence suggests dietary cholesterol has limited effect on serum cholesterol for most people, but some individuals are hyper-responders.

The right choice depends on your nutritional priority. If you want the leanest possible protein with B12 and selenium, scallops and shrimp are both excellent. If you’re eating seafood for omega-3s, skip scallops and choose salmon or sardines. If you need iron, choose mussels or clams.

Health Benefits of Eating Scallops

The health benefits of including scallops in a dietary pattern derive from their protein density, B12 and selenium content, and their role as a lean alternative to higher-saturated-fat animal proteins. These benefits are real, measurable, and backed by nutritional science, but they are not unique to scallops. They reflect what happens when a nutrient-dense, low-fat protein source displaces less nutrient-dense options in the overall diet.

Replacing one serving of processed red meat with one serving of scallops once per week reduces weekly saturated fat intake by roughly 4 to 6 grams, depending on the cut of red meat being replaced. Over months and years, that substitution pattern is consistent with the dietary pattern associated with lower cardiovascular disease risk in observational cohorts. A 2022 review published in the Journal of the American Heart Association found that replacing animal protein sources high in saturated fat with lean seafood was associated with a 14 to 20% lower risk of cardiovascular events in pooled cohort analyses.

The B12 in scallops directly supports neurological function and red blood cell formation. For adults over 60, who are at elevated risk for atrophic gastritis and associated B12 malabsorption, regularly eating B12-rich foods like scallops, clams, and mussels provides a dietary buffer against gradual depletion. The selenium in scallops supports the glutathione antioxidant system and thyroid hormone activation.

Scallops are also a low-purine seafood relative to anchovies, sardines, and mussels, which matters for people who manage gout with dietary purine awareness. The purine content of scallops is moderate, roughly 70 to 90 milligrams per 100 grams, compared to anchovies at over 300 milligrams per 100 grams. A registered dietitian working with a gout patient can provide personalized guidance on whether scallops fit within an individual’s purine budget.

Allergy and Sensitivity Considerations for Scallops

Scallop allergy is a shellfish allergy, which is one of the most common food allergies in adults and is distinct from finned fish allergy. A person allergic to scallops may or may not react to shrimp, crab, or lobster. The allergenic protein in scallops is tropomyosin, a muscle protein that is highly conserved across crustaceans and mollusks, meaning cross-reactivity is common.

Shellfish allergy tends to be lifelong. Unlike milk and egg allergies, which children often outgrow, shellfish allergy diagnosed in adulthood rarely resolves. The reaction can range from oral itching and hives to anaphylaxis. Anyone with a known shellfish allergy should avoid scallops entirely unless an allergist has conducted supervised oral food challenges and determined that scallops specifically are tolerated. Never self-test a shellfish allergy at home.

Scallops can also trigger histamine intolerance symptoms in sensitive individuals. Mollusks accumulate histamine during storage if temperature control is inadequate, though scallops are less notorious for this than tuna, mackerel, and sardines. Scombroid poisoning, a histamine-driven reaction to spoiled fish, is more associated with dark-fleshed fish than with scallops.

The FDA classifies scallops as a major food allergen under the Food Allergen Labeling and Consumer Protection Act (FALCPA). Packaged scallop products must declare shellfish on the label. Restaurant menus may or may not clearly indicate scallop presence in dishes, so anyone with a known shellfish allergy should ask directly about scallops and cross-contact risk from shared cooking surfaces.

Key Takeaway: Scallops are a shellfish allergen driven by tropomyosin, and cross-reactivity with shrimp, crab, and lobster is common. Shellfish allergy is usually lifelong and requires complete avoidance unless an allergist determines otherwise.

Who Should Limit or Avoid Scallops

Specific groups should limit or avoid scallops for reasons unrelated to their nutritional profile. The concerns are real but apply to defined populations rather than the general public.

People with diagnosed shellfish allergy must avoid scallops completely. There is no safe threshold for someone with a history of anaphylaxis to shellfish. Cross-contact in processing facilities and restaurant kitchens makes avoidance challenging, so vigilance with labeling and direct communication with kitchen staff is necessary.

People with gout who are in an active flare or who are highly sensitive to dietary purines should limit scallops. The purine content is moderate, not high, but individual tolerance varies. Some people with gout can eat scallops occasionally without triggering symptoms. Others cannot. A three-month elimination trial guided by a rheumatologist or registered dietitian can clarify individual sensitivity.

People with chronic kidney disease who are on a phosphorus-restricted diet should track scallop intake. At 272 milligrams of phosphorus per serving, scallops are a moderate-phosphorus food. A renal dietitian can determine whether scallops fit within the daily phosphorus budget, which for dialysis patients is often capped around 800 to 1,000 milligrams per day.

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Pregnant people can safely eat scallops when they are fully cooked and sourced from reputable suppliers. The FDA and EPA joint seafood guidance for pregnancy lists scallops among the lower-mercury seafood choices. Fully cooked means the flesh is opaque and firm. Raw scallops, including those served as crudo or ceviche, carry the same foodborne illness risk as any raw seafood and should be avoided during pregnancy.

Immunocompromised individuals, including those on chemotherapy, transplant recipients, and people with advanced HIV, should eat only fully cooked scallops from reliable sources. The risk of Vibrio bacteria, which is naturally present in marine environments and can contaminate raw or undercooked shellfish, is higher for these groups and can cause serious infection.

How to Select and Store Scallops Safely

Selecting and storing scallops correctly preserves both their nutritional quality and their safety. The guidelines are straightforward and mirror seafood safety best practices recommended by the FDA and NOAA.

When buying fresh scallops, look for these indicators of quality.

• Color: Cream to pale pink, not stark white or yellowed. Stark white scallops may have been treated with sodium tripolyphosphate (STP) to retain water.
• Texture: Firm and slightly springy, not mushy or slimy.
• Smell: Mild and ocean-like, not ammonia-like or sour.
• Packaging: On ice or refrigerated, not sitting in standing water.
• Labeling: “Dry-packed” means no STP treatment. “Wet-packed” means STP treated, which adds sodium and water weight.

Scallops labeled “dry-packed” are preferred for nutrition and cooking. Wet-packed scallops absorb water and sodium from the STP solution, artificially increasing their weight. When cooked, wet-packed scallops release excess water into the pan, making searing difficult and diluting flavor. The sodium content of wet-packed scallops is also higher, though the exact amount varies by treatment duration and concentration.

Store fresh scallops in the coldest part of the refrigerator, typically the back of the bottom shelf, at a temperature of 32 to 38 degrees Fahrenheit. Use within one to two days of purchase. Do not store scallops in water. The freshwater bath causes the muscle tissue to absorb liquid and degrade in texture. Place scallops in a sealed container with a paper towel on top to absorb any liquid that accumulates.

Frozen scallops should be stored at 0 degrees Fahrenheit or below and used within three to six months for best quality. Thaw frozen scallops in the refrigerator overnight, not on the counter. Rapid thawing at room temperature allows bacterial growth on the surface while the interior is still frozen. Cook thawed scallops within 24 hours.

Key Takeaway: Choose dry-packed scallops with a mild ocean smell and firm texture. Store them in the coldest part of the fridge and cook within 48 hours. Avoid wet-packed scallops if you want to control sodium and achieve a proper sear.

Sustainable and Safe Sourcing of Scallops

Scallop sourcing affects both environmental impact and product quality. Understanding what to look for on labels helps you choose scallops that align with sustainability goals and deliver the nutrition you’re paying for.

Wild-caught sea scallops from the U.S. Atlantic fishery are considered a sustainable choice by NOAA Fisheries and the Monterey Bay Aquarium Seafood Watch program. The fishery is managed under a rotational area management system that closes sections of the ocean floor to allow scallop populations to rebuild. Dredge and trawl gear is used, which impacts benthic habitat, but management measures have reduced the bycatch and habitat damage over the past two decades.

Farmed scallops, primarily from China and Japan, are grown using suspended culture methods that do not contact the seafloor and have minimal habitat impact. The nutritional profile of farmed scallops is similar to wild scallops, though diet and water conditions can slightly shift fatty acid composition.

Look for the following on packaging or at the seafood counter.

• “U.S. wild-caught Atlantic sea scallops”: Managed fishery, generally well-regulated.
• “Dry-packed”: No sodium tripolyphosphate added. True scallop weight. Better for cooking.
• Marine Stewardship Council (MSC) certification: Third-party sustainability verification, though not all well-managed fisheries carry this certification.
• Country of origin labeling: Required by law for unprocessed seafood. Look for it on the label or ask the fishmonger.

Avoid scallops with no origin information or those sold loose in liquid without labeling. Transparent sourcing information correlates with quality and gives you the data you need to make a sustainability choice. The price difference between wet-packed imported scallops and dry-packed domestic scallops is often small per serving and pays off in both nutrition and cooking performance.

Frequently Asked Questions About Scallop Nutrition Facts

How many calories are in scallops?

A 3-ounce serving of steamed scallops contains 94 calories.
This serving provides 17.5 grams of protein and less than 1 gram of fat.
Pan-searing with butter or oil adds roughly 30 to 40 calories per teaspoon of fat used.

Are scallops high in protein?

Yes, scallops are a high-protein food with 17.5 grams of complete protein per 3-ounce steamed serving.
Protein accounts for approximately 74% of total calories in scallops.
The protein contains all nine essential amino acids and is highly digestible.

Do scallops have omega-3 fatty acids?

Scallops contain small amounts of the omega-3 fatty acids EPA and DHA, roughly 80 to 150 milligrams per 3-ounce serving.
This is a fraction of the omega-3 content found in fatty fish like salmon, which delivers roughly 1,500 to 2,000 milligrams per serving.
Scallops contribute to total omega-3 intake but should not be relied on as a primary omega-3 source.

Are scallops high in cholesterol?

A 3-ounce serving of scallops contains 41 milligrams of cholesterol.
Current dietary guidance from the Dietary Guidelines for Americans 2020-2025 does not consider dietary cholesterol a nutrient of concern for the general population.
People with specific cholesterol hyper-response should discuss dietary cholesterol limits with their physician.

Is it safe to eat scallops every day?

Eating scallops daily as part of a varied diet is generally safe for healthy adults who do not have a shellfish allergy.
The main consideration with daily consumption is the sodium content at 567 milligrams per serving, which adds up to over 1,700 milligrams from three servings alone.
Rotating scallops with other seafood, poultry, legumes, and plant proteins provides a more balanced micronutrient intake.

Are raw scallops safe to eat?

Raw scallops carry a risk of foodborne illness from bacteria, including Vibrio species naturally present in marine environments.
The FDA advises that pregnant people, immunocompromised individuals, young children, and older adults avoid raw seafood entirely.
Healthy adults who choose to eat raw scallops should source them from reputable suppliers who handle seafood to sushi-grade standards and accept the inherent risk.

What to Know Before You Cook Scallops

Scallops are one of the most nutrient-efficient proteins you can put on a plate. They deliver more protein per calorie than almost any other animal food, they come packaged with meaningful amounts of vitamin B12 and selenium, and they cook in under five minutes. The nutrition facts don’t lie: 94 calories, 17.5 grams of protein, and a micronutrient profile that covers three-quarters of your daily B12 in a single serving.

The catch is the sodium. At 567 milligrams per serving, scallops are a naturally high-sodium food, and pairing them with butter, cream sauce, or breading pushes the numbers past the point of everyday practicality for someone watching sodium intake. The fix is simple. Don’t add salt during cooking. Sear them hard in a small amount of olive oil. Squeeze lemon over them instead of reaching for a heavy sauce.

If you can eat shellfish safely, scallops are worth rotating into your protein lineup once a week or once every other week. They won’t replace salmon for omega-3s. They won’t replace mussels for iron. What they do is give you a break from chicken breast without sacrificing protein density, and sometimes that’s exactly what you need.

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