How Many Calories Are in 1 oz of Scallops?

December 1, 2025 •

4 min read

Raw scallops contain approximately 20 calories per ounce, establishing them as an exceptionally lean protein source. Understanding precisely how many calories are in 1 oz of scallops is important, especially since the cooking method can significantly alter the total caloric value of your meal.

Quick Summary

An ounce of scallops contains a low number of calories, with the total dependent on preparation. Raw scallops are the leanest, while preparation with added fats like oil or butter dramatically increases the final calorie count.

Key Points

Calorie Range: An ounce of scallops can range from approximately 20 calories (raw) to over 60 calories when fried.
Cooking Method is Key: The preparation style, especially the addition of oil or butter, is the primary factor influencing the final calorie count.
Naturally Lean: Raw scallops are very low in fat and high in protein, making them a great option for a low-calorie diet.
Nutrient-Dense: Scallops are a good source of Vitamin B12, magnesium, selenium, and potassium, promoting heart and nervous system health.
Heart-Healthy: They contain beneficial omega-3 fatty acids and are low in mercury, making them a safe and healthy seafood choice.
Versatile and Delicious: Their mild flavor and firm texture make them a versatile protein that can be enjoyed in various low-calorie dishes like steamed or grilled meals.

The Calorie Breakdown: Raw vs. Cooked Scallops

The calorie content of scallops is highly dependent on how they are prepared. In their natural, raw state, they are remarkably lean, but the addition of fats during cooking can quickly change their nutritional profile. For individuals monitoring their calorie intake, understanding this distinction is key to enjoying this seafood as part of a healthy diet.

How Many Calories Are in 1 oz of Raw Scallops?

An ounce of raw, mixed species scallops contains approximately 20 calories. At this stage, the calories are predominantly from lean protein, with very little fat. This makes raw scallops, often enjoyed in preparations like sashimi or ceviche, one of the healthiest ways to consume them, provided they are of high quality and handled safely.

The Calorie Impact of Different Cooking Methods

The way you cook your scallops is the primary factor in determining their final calorie count. The addition of ingredients like oil, butter, and breading can significantly increase the total calories.

Steamed or Boiled: For a preparation that adds very little to the scallop's natural calorie content, steaming or boiling is ideal. An ounce of steamed or boiled scallops contains approximately 30-31 calories. This method is a great way to preserve their tender texture and natural sweetness.
Baked or Grilled: Similar to steaming, baking or grilling relies on high heat with minimal added fat. An ounce of baked or grilled scallops contains around 37 calories. A light spray of cooking oil is usually enough to prevent sticking, keeping the calorie count low.
Pan-Seared: Pan-searing is a popular method for achieving a golden-brown crust. However, it often requires the use of butter or oil. While a portion of cooked scallops (like the 1 oz example referenced in some sources) may be listed as 62 calories, this number assumes additional fats were used. If you use a lot of butter, the calories can be much higher. To minimize calories, use a non-stick pan and reduce the amount of added fat.
Fried: Frying scallops, especially with a breading, adds the most calories. A single ounce of fried, floured, or breaded scallops can contain around 62 calories. The oil absorbed by the breading and the food itself is responsible for this significant calorie increase.

Comparison of Scallop Preparation Methods

The following table illustrates the approximate calories per 1 oz serving across different cooking styles, highlighting the importance of preparation.


Preparation Method	Calories (per 1 oz)	Notes
Raw	~20 kcal	Very lean, high in protein.
Steamed/Boiled	~30-31 kcal	Adds minimal calories.
Baked/Grilled	~37 kcal	Assumes light oil or cooking spray.
Pan-Seared	~62 kcal	Calorie count heavily depends on amount of oil/butter used.
Fried (breaded)	~62 kcal	Calories come from oil absorption and breading.

Scallops: Beyond the Calorie Count

Scallops offer a wealth of health benefits that make them an excellent addition to a balanced diet. Their high protein content is vital for muscle repair and satiety, making them a great food for weight management. Beyond protein, they are a fantastic source of essential nutrients:

Vitamin B12: Scallops are rich in Vitamin B12, which is critical for nerve function, red blood cell production, and overall brain health. A single 3-ounce serving can provide a significant portion of your daily recommended intake.
Minerals: They contain important minerals such as magnesium, which helps with blood pressure regulation and nerve function, and potassium, which aids in maintaining normal blood pressure. They are also a good source of zinc, which supports the immune system, and selenium, which is a powerful antioxidant.
Omega-3 Fatty Acids: Scallops provide beneficial omega-3 fatty acids, which are known to support heart and brain health and possess anti-inflammatory properties.
Low in Mercury: As shellfish low on the marine food chain, scallops accumulate very little mercury compared to larger predatory fish, making them a safer choice for frequent consumption.

Tips for Enjoying Low-Calorie Scallops

Prioritize lean cooking methods: Stick to steaming, boiling, or grilling to keep the calorie count at its lowest. These methods also best highlight the natural, delicate flavor of the scallops.
Mind your portions: While scallops are healthy, they are still a protein. An ounce is a small serving, so be mindful of total intake, especially if cooking with oil.
Use low-calorie flavorings: Instead of heavy butter or cream sauces, use a squeeze of lemon juice, a sprinkle of fresh herbs like parsley or dill, or a dash of chili flakes to enhance flavor without adding excess calories.
Use a cooking spray: If you must sear your scallops, use a cooking spray instead of large amounts of oil or butter. This allows you to get a nice crust with minimal added fat.

Conclusion

So, how many calories are in 1 oz of scallops? The definitive answer depends on the preparation, ranging from roughly 20 calories when raw to potentially over 60 calories when pan-seared or fried with added fats. Scallops are a powerhouse of nutrition, rich in protein, vitamins, and minerals, making them an excellent choice for a healthy diet. By choosing the right cooking method, you can enjoy their buttery flavor and reap their health benefits without overloading on calories.

For more information on the nutritional benefits of shellfish, you can consult resources like the Shellfish Association of Great Britain.

Frequently Asked Questions

There is no significant calorie difference per ounce between bay and sea scallops. Both are naturally lean, and the calorie difference primarily arises from preparation methods rather than the type of scallop.

Yes, scallops can be excellent for weight loss. They are low in calories and high in protein, which helps you feel full longer. The key is to prepare them with minimal added fat through methods like steaming, grilling, or baking.

Eating scallops raw or cooked both offer health benefits. Raw scallops have the lowest calorie count. Cooked scallops, especially steamed or grilled, are also very healthy. The best option depends on your preference and ensuring proper food safety standards are followed if consumed raw.

To pan-sear scallops with fewer calories, use a high-quality non-stick pan and a minimal amount of cooking spray or a teaspoon of heart-healthy oil, such as olive or avocado oil. Avoid drowning them in butter or heavy sauces.

No, scallops are relatively low in cholesterol on their own. The old misconception that shellfish significantly raises blood cholesterol has been debunked. Any increase in cholesterol typically comes from the cooking fats used.

Yes, pregnant women can eat scallops. The FDA considers scallops a seafood with low mercury levels and recommends that pregnant and breastfeeding women consume 8 to 12 ounces per week of a variety of low-mercury seafood, which includes scallops.

A simple and healthy recipe is to grill or steam scallops and serve them with a squeeze of fresh lemon juice, a sprinkle of black pepper, and some chopped parsley. This preparation keeps the calories low while maximizing the natural flavor.