How Many Calories Are In 6 Scallops? A Detailed Guide

November 3, 2025 •

3 min read

The calorie count for 6 scallops can range dramatically, with a serving of six fried scallops potentially containing nearly 400 calories, while a similar portion of plain, steamed scallops may have as few as 100 calories. This significant difference underscores how preparation is the biggest factor influencing the final nutritional value of this popular seafood.

Quick Summary

The number of calories in a serving of 6 scallops varies greatly based on cooking technique. Steamed scallops offer a low-calorie, high-protein option, while pan-searing and frying significantly increase the total calories.

Key Points

Preparation Matters: A serving of six scallops can range from under 110 calories when steamed to almost 400 calories when breaded and fried.
High in Lean Protein: Scallops are an excellent source of protein, with a 100-gram serving providing about 24 grams, making them very satiating.
Rich in Micronutrients: Scallops offer significant amounts of Vitamin B12, magnesium, and potassium, which support cardiovascular health.
Low in Fat (Naturally): The fat content in raw or steamed scallops is very low, with added fats from cooking being the main calorie contributor.
Choose Healthy Cooking Methods: Opt for steaming, baking, or searing with minimal oil to keep the calorie count down and maximize health benefits.
Size Variation Influences Count: Larger sea scallops will contain more calories per piece than smaller bay scallops, impacting the final total for six pieces.

The Calorie Breakdown for 6 Scallops

The number of calories in your scallop dish is largely determined by the cooking method and any added ingredients like oils, butter, or breading. Here’s a detailed look at the variations for a serving of 6 scallops, which typically equates to about 125 grams or 4.5 ounces for large sea scallops.

Raw and Steamed Scallops

Raw or Steamed: This is the most calorie-efficient way to enjoy scallops. A 125-gram serving of steamed scallops contains approximately 100-111 calories, with the bulk coming from lean protein. The natural, subtle flavor shines through, and you avoid any extra fat. This method is ideal for those focused on a low-calorie diet.

Pan-Seared Scallops

Pan-Seared: A popular cooking method that adds a caramelized, golden-brown crust. However, the calories increase due to the addition of cooking fats like butter and oil. A serving of 6 pan-seared scallops can range from 210 to 240 calories, depending on the amount of fat used in the skillet. For a healthier sear, use just a small amount of olive oil and a non-stick pan.

Fried Scallops

Breaded and Fried: This is the most calorically dense option. The breading adds carbohydrates, and frying in oil adds a significant amount of fat. A portion of 6 breaded and fried scallops from a fast-food setting can pack up to 386 calories, nearly four times the amount of a steamed serving. This preparation also drastically increases the total fat and sodium content.

Comparison of Scallop Preparation Methods

To better visualize the difference, here is a comparison table outlining the approximate calories for 6 scallops based on various cooking methods.


Cooking Method	Approximate Calories (6 Scallops)	Key Calorie Sources
Steamed/Raw	100-111 kcal	Primarily protein
Pan-Seared	210-240 kcal	Added fats (butter/oil)
Fried	386 kcal	Breading and cooking oil

Beyond Calories: Scallops' Nutritional Profile

Beyond just the calorie count, scallops offer a wealth of health benefits. They are an exceptional source of high-quality, lean protein, with a 100-gram serving delivering nearly 24 grams. This makes them very satiating, which can aid in weight management. Scallops are also rich in several vital nutrients, including:

Vitamin B12: Essential for nerve function and the formation of red blood cells.
Magnesium: Supports muscle and nerve function, blood pressure, and a healthy immune system.
Potassium: Helps regulate fluid balance and maintain normal blood pressure levels.
Omega-3 Fatty Acids: Healthy fats that promote cardiovascular health and reduce inflammation.

Tips for Healthy Scallop Preparation

To enjoy the nutritional benefits of scallops without excess calories and fat, consider these preparation tips:

Go Simple: Season with a simple blend of salt, pepper, and fresh herbs like parsley or chives. A squeeze of fresh lemon juice after cooking can brighten the flavor without adding calories.
Use Healthy Fats Sparingly: If pan-searing, use a minimal amount of olive oil or another healthy fat. Use a hot pan to get a good sear quickly, preventing the need for excess oil.
Explore Other Methods: Instead of frying, try baking, grilling, or broiling your scallops. These methods require little to no added fat and still yield a delicious result.
Avoid Creamy Sauces: Heavy, cream-based sauces can significantly increase the calorie and fat content. Opt for lighter alternatives like a simple garlic butter or a drizzle of vinaigrette.

The Verdict: Scallops in Your Diet

Ultimately, whether 6 scallops represent a light meal or a high-calorie splurge is all in how they are cooked. By understanding the nutritional impact of different preparation methods, you can make informed choices that align with your dietary goals. Opting for steamed or lightly seared scallops allows you to enjoy their lean protein and rich mineral content without a high calorie count. Scallops are a highly nutritious seafood choice, provided you control the added fats and carbs during cooking.

For more information on the health benefits of scallops, visit Healthline: Are Scallops Safe to Eat? Nutrition, Benefits and More.

Frequently Asked Questions

Six pan-seared scallops typically contain between 210 and 240 calories, depending on the amount of oil or butter used during the searing process.

Fried scallops are significantly higher in calories than pan-seared. A serving of 6 fried, breaded scallops is estimated at 386 calories, whereas the pan-seared version is closer to 210-240 calories.

Yes, scallops are an excellent source of lean protein. A 100-gram serving provides approximately 24 grams of protein, making them beneficial for muscle building and satiety.

Scallops are a great addition to a weight-loss diet, particularly when prepared healthily through steaming or baking. Their high protein and low calorie content can help you feel full and manage your overall intake.

The healthiest ways to cook scallops are steaming, poaching in a flavorful broth, or baking. These methods require minimal added fats, keeping the calorie and fat content low.

While scallops do contain some cholesterol, they are relatively low in saturated fat. For most people, dietary cholesterol from foods like scallops does not have a significant effect on blood cholesterol levels.

Larger sea scallops contain more calories per piece than smaller bay scallops. Therefore, a count of 6 large sea scallops will have a higher total calorie count than 6 small bay scallops.

Scallops are rich in Vitamin B12, magnesium, potassium, and omega-3 fatty acids, all of which contribute to cardiovascular health and overall well-being.