Scallops Nutrition: Protein, Sodium and Are Scallops Healthy?

Scallops nutrition comes down to a simple pattern: lean protein, very little fat, a useful amount of vitamin B12, selenium and phosphorus, and more sodium than many people expect. In USDA data, 3 ounces of steamed scallops have 94 calories and 17.5 grams of protein, with less than 1 gram of fat. So, are scallops healthy? For most people they are a lean seafood choice, and the cooking method matters more than the scallop itself. This guide walks through the numbers, how scallops compare with other seafood, what FDA says about mercury and allergy, and a short safety note on harvest areas.

Peptide Labs does not sell scallops or seafood products. This article is general nutrition information, not medical advice.

Scallops nutrition facts from USDA

The table uses the USDA FoodData Central SR Legacy database, with the FDC ID for each entry. Values are for a 3 ounce (85 gram) portion, the standard USDA seafood serving, with the percent of the FDA Daily Value in brackets where one exists.

A few details stand out. Steamed scallops in USDA data also provide 18.4 micrograms of selenium (34% DV), 362 milligrams of phosphorus (29% DV), 94 milligrams of choline (17% DV) and about 1.3 milligrams of zinc (12% DV). Unlike most seafood, scallops contain a little carbohydrate, a few grams per serving. Breading and frying roughly doubles the calories and adds fat, which is why the Dietary Guidelines for Americans 2025-2030 suggest swapping deep-fried cooking for baked, broiled, roasted, stir-fried or grilled methods. For more on the selenium side, see our selenium guide, and for vitamin B12 across many foods, our B12 food guide.

Scallops protein compared with other seafood

Scallops protein is complete animal protein, but per serving scallops sit a little below several other seafoods in USDA data. The raw value looks low because raw scallops hold more water; cooking drives off water and concentrates the protein, which is why steamed scallops show about 20.5 grams of protein per 100 grams versus about 12 grams raw.

If omega-3 fats are your reason for eating seafood, scallops are not the strongest choice; oily fish such as salmon and sardines carry far more, as our omega-3 guide explains. For a wider view of protein-rich foods, see our protein food list. Our sibling guide to crab covers another lean shellfish with a different mineral profile.

Are scallops healthy? The main points

• Lean protein: almost all of the calories in plain steamed scallops come from protein, with very little fat or saturated fat.
• Seafood group: the Dietary Guidelines for Americans 2020-2025 list seafood, including shellfish, as a protein foods subgroup.
• Sodium to watch: USDA lists 567 milligrams of sodium in 3 ounces of steamed scallops, about a quarter of the FDA Daily Value, before any salt, butter or sauce is added. Our sodium guide covers label reading.
• Cholesterol: moderate, 35 milligrams per 3 ounces steamed in USDA data (12% DV). Our cholesterol food guide puts that in context.
• Low in mercury: see the FDA section below.

Scallops are mollusks, like oysters and mussels, but they are nutritionally quite different. Oysters are famous for zinc and copper, while scallops are modest in both; our guide to zinc in foods shows the spread. If you have been told to limit purines, our purine guide explains where shellfish fit, and your clinician can give advice for your situation.

Mercury, allergy and the FDA

FDA and EPA advice about eating fish, revised in October 2021, places scallops in the lowest-mercury group of its chart, along with crab, clams, oysters and several others. That advice is written for people who are or might become pregnant, those who are breastfeeding, and young children.

On allergy, FDA guidance is specific. Under section 201(qq) of the Federal Food, Drug, and Cosmetic Act, crustacean shellfish such as crab, lobster and shrimp are major food allergens, but molluscan shellfish such as oysters, clams, mussels and scallops are not. That only affects labeling rules: the same FDA guidance notes that more than 160 other foods have been reported to cause allergic reactions. Anyone with a shellfish or other seafood allergy should ask an allergist before eating scallops. Imitation scallops are made from surimi, a fish paste, and fish is a major allergen.

Raw scallops, harvest areas and safe handling

Scallops are sometimes served raw as crudo or sashimi. CDC advises not to eat raw or undercooked oysters or other seafood because of Vibrio bacteria, and FDA says pregnant women, young children, older adults and people with weakened immune systems should avoid raw or undercooked fish and shellfish. FoodSafety.gov says to cook scallops until the flesh is pearly or white and opaque, and FDA advises cooking most seafood to 145 degrees F.

Paralytic shellfish poisoning (PSP) is a separate issue tied to where shellfish are harvested. According to FDA seafood guidance, PSP toxins come from algae, are most often linked in the US to bivalves from the northeast and northwest coasts, and cannot be reliably removed by cooking or freezing. FDA notes that PSP is not considered a likely hazard if only the scallop’s adductor muscle, the round white part most shoppers know, is eaten, while roe-on and whole scallops can carry toxins. Commercial shellfish must come from approved harvest areas. If you gather your own, follow state closures and advisories. FDA lists numbness or tingling of the face among PSP symptoms; get medical help right away if that happens after eating shellfish.

• Choose frozen scallops in packages that are not torn, crushed or covered in ice crystals.
• Thaw them in the refrigerator, not on the counter.
• Pat them dry before searing so they brown instead of steaming.
• Read the label on frozen or packaged scallops for sodium and added ingredients.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Crab Nutrition: Calories, Protein and Imitation Crab Facts, Shrimp Nutrition: Protein, Calories and Is Shrimp Healthy?, B12 Foods: Animal, Fortified and Vegan Sources Ranked.