Scallops — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Scallops nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 111 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 5 g | 1.82% |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 21 g | 42% |
| Sodium | 667 mg | 29% |
| Total Fat | 1 | 1.28% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
21 g
💪 High Protein Content
Scallops facts & tips
Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Low in fat, making them a heart-healthy seafood option.
- Rich in essential vitamins and minerals such as Vitamin B12, magnesium, selenium, and zinc, which support overall health and well-being.
- Contains omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
- Supports immune function due to their high content of zinc and selenium.
Health risks
- Potential for mercury contamination though typically lower than in larger fish, scallops may still contain trace amounts of mercury, which can pose health risks if consumed in large quantities, particularly for pregnant women and young children.
- Risk of allergic reactions in individuals with shellfish allergies, causing symptoms like itching, swelling, or anaphylaxis.
- High cholesterol content in scallops, which can be a concern for individuals managing their cholesterol levels when consumed frequently.
- Potential for contamination with harmful bacteria or parasites, particularly in raw or undercooked scallops, leading to foodborne illness.
How to choose scallops
Scallops should be a creamy white color with a firm, moist texture, and have a sweet, mild ocean scent. The edges should be intact and not broken, which can indicate they are fresh and handled carefully.
Avoid scallops that are dry, discolored, or have a strong fishy smell, as these are signs of age or improper storage. Scallops that appear sticky or have begun to fray at the edges should also be avoided.
How to store scallops
Fresh scallops should be stored in the refrigerator, preferably on a bed of ice in an airtight container. Keeping them cold ensures their freshness for up to two days. Freezing scallops is suitable for longer storage.
Exposing scallops to air can cause them to spoil quickly. Avoid leaving them at room temperature, as this promotes bacterial growth. Always thaw frozen scallops in the refrigerator and use them promptly to maintain their quality.
✅ Extra Tip
How long do they last?
Scallops can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, scallops can be frozen for up to 3-6 months. Proper packaging, such as vacuum-sealing, helps maintain their quality over longer storage periods.
What to do with leftovers?
Leftover scallops can be used in a variety of elegant and savory dishes. Slice them and add to salads, pasta dishes, or stir-fries for a delicate, sweet flavor, or mix them into a seafood chowder or bisque for added richness. Scallops are also great when used as a topping for pizzas or flatbreads, paired with ingredients like garlic, lemon, and herbs.
Use scallops in a risotto with Parmesan and fresh herbs, where their tender texture complements the creamy rice. If you have a lot of scallops, consider making a batch of scallop ceviche by marinating the scallops in lime juice, cilantro, and chili peppers, perfect for serving as an appetizer. Scallops can also be wrapped in bacon and grilled for a savory bite, or served over a bed of polenta or mashed potatoes with a butter sauce. For a quick snack, reheat scallops and serve with a squeeze of lemon and a sprinkle of fresh herbs, or toss them with a simple salad for a light meal.
👨⚕️️ Medical disclaimer
How scallops support specific health conditions
Scallops are a lean, low-calorie seafood rich in high-quality protein, promoting muscle health and tissue repair. They are also a good source of omega-3 fatty acids, supporting heart health by lowering cholesterol levels. Scallops contain important vitamins and minerals like selenium and B12, promoting immune health and brain function. Their delicate flavor and nutrient profile make them a healthy option for balanced diets.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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