How many calories are in four scallops? Understanding the Nutritional Profile

November 26, 2025 •

4 min read

Plain, dry-packed scallops are a lean protein source, with a 3-ounce serving containing approximately 94 calories. Understanding how many calories are in four scallops, however, depends heavily on their size and how they are prepared.

Quick Summary

The calorie count for four scallops varies based on size and preparation, ranging from roughly 80 to over 140 calories. Factors like cooking oil significantly influence the final calorie total.

Key Points

Variable Calorie Count: The calorie content of four scallops depends on their size and cooking method, ranging typically from 80 to over 140 calories.
Cooking Method is Key: Pan-searing with butter or oil significantly increases calories, while steaming or grilling keeps them low.
Rich in Lean Protein: Scallops are an excellent source of high-quality, lean protein, with a 100-gram serving containing around 24 grams.
Packed with Nutrients: They provide essential minerals like magnesium, potassium, and zinc, as well as significant amounts of Vitamin B12 and Omega-3 fatty acids.
Minimalist Preparation is Healthiest: Using simple seasonings like lemon juice, herbs, and spices is the best way to enjoy scallops' flavor while keeping the dish low-calorie.

Determining the Calorie Count for Four Scallops

Determining the exact calorie count for a serving of four scallops is not a straightforward answer, as it depends on several key factors. Scallops come in different sizes, from small bay scallops to large sea scallops, and the method of preparation, particularly the amount of added fat, plays a significant role. In their raw, unprocessed form, scallops are remarkably low in calories and fat, making them an excellent choice for a healthy diet. However, the rich, buttery sauces and frying methods popular in many recipes will substantially increase the final calorie total.

Factors Influencing Scallop Calories

Several variables determine the final calorie count of your scallop dish:

Scallop Size: A 'four-scallop serving' can differ wildly. Four small bay scallops will have far fewer calories than four large sea scallops. Some nutritional guides equate four large scallops to a 100-gram serving, which contains about 137 calories, but others show four large scallops closer to 80-90 calories. The key is to be aware of the size of the scallops you are consuming.
Preparation Method: The way you cook your scallops is the biggest variable for total calories. Pan-searing with a generous amount of butter or oil will add hundreds of calories, transforming a lean protein into a more indulgent dish. Conversely, steaming or grilling with minimal oil keeps the calorie count very low. For example, a healthy pan-seared recipe might recommend using just one tablespoon of a high smoke point oil like avocado oil, while a richer restaurant preparation might use multiple tablespoons of butter.
Added Ingredients: Sauces, marinades, and accompanying side dishes can all contribute to the overall calorie load. A simple lemon-garlic sauce is a low-calorie addition, while a creamy, heavy sauce will be much more calorie-dense.

Calorie Comparison: Raw vs. Cooked Scallops

To better illustrate the difference, here is a comparison of the calorie count for four scallops based on preparation style, using data from various nutritional sources.


Preparation Method	Approximate Calorie Count (4 Scallops)	Notes
Four Medium Scallops (Raw)	~80-90 calories	Based on North Atlantic or frozen varieties.
Four Large Scallops (Raw)	~90-137 calories	Dependent on the exact weight, using 100g as a reference point for large scallops.
Four Large Scallops (Seared in 1 Tbsp Oil)	~210-260+ calories	Includes the addition of a tablespoon of oil (e.g., avocado, canola), approximately 120 calories.
Four Large Scallops (Steamed)	~90-140 calories	Almost identical to the raw count, as no fat is added.

The Rich Nutritional Benefits of Scallops

Beyond being a low-calorie option, scallops are packed with essential nutrients that support overall health.

High-Quality Protein: Scallops are an excellent source of lean protein, which is vital for building and repairing muscle tissue and keeping you feeling full longer.
Vitamin B12: A single serving of scallops can provide a significant portion of your daily Vitamin B12 needs, which is crucial for nerve function, red blood cell production, and brain health.
Essential Minerals: They are rich in magnesium, potassium, zinc, and selenium. Magnesium and potassium are important for cardiovascular health, while selenium acts as a powerful antioxidant.
Omega-3 Fatty Acids: Scallops contain heart-healthy omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease.

Tips for Cooking Low-Calorie Scallops

To enjoy scallops without adding unnecessary calories, consider these preparation techniques:

Minimal Oil: Instead of a heavy coating of butter, use a light spritz of a high-smoke point oil like avocado or grapeseed oil in a non-stick pan.
Grill or Steam: These methods require little to no added fat. Grilling imparts a smoky flavor, while steaming keeps the natural sweetness and tenderness of the scallop intact.
Use Flavorful Accents: Rely on herbs, spices, and citrus to enhance flavor instead of fat. A squeeze of lemon or lime juice, a sprinkle of fresh parsley, and a pinch of chili flakes can elevate the dish without adding calories.
Work in Batches: Avoid overcrowding the pan, as this causes scallops to steam rather than sear properly. Cooking in smaller batches ensures a perfect golden-brown crust without the need for excess fat.

Conclusion

In short, the precise number of calories in four scallops is highly variable. When cooked plainly with minimal or no added fat, four medium to large scallops can provide a lean, high-protein meal containing anywhere from 80 to 140 calories. The primary takeaway is that the key to keeping your scallop dish low in calories is controlling the amount and type of cooking fat used. By opting for leaner cooking methods like steaming or using a minimal amount of a healthy oil for searing, you can enjoy all the nutritional benefits of this delicious shellfish without dramatically increasing your calorie intake. For more in-depth nutritional information on scallops, visit Verywell Fit.

Frequently Asked Questions

Yes, plain, cooked scallops are a very low-calorie food, with a 3-ounce serving having around 94 calories. They are a healthy source of lean protein.

Cooking methods that add fat, such as pan-searing with butter or oil, will increase the calorie count. Leaner methods like steaming, grilling, or searing with minimal oil will keep the calories low.

Sea scallops are larger than bay scallops, so a serving of four sea scallops will have more calories than a serving of four bay scallops. A 100-gram serving (often equivalent to 4 large sea scallops) has about 137 calories, while a similar weight of smaller bay scallops might involve a higher count of individual pieces.

The nutritional value of frozen and fresh scallops is generally similar. However, some commercially frozen scallops may be treated with water-absorbing phosphates, which can affect texture and cooking, so opt for 'dry-packed' scallops if possible.

Scallops are rich in protein, low in fat, and a good source of Vitamin B12, magnesium, and omega-3 fatty acids, all of which contribute to a healthy heart and overall well-being.

The protein content varies with the size of the scallops. A 100-gram serving, which can be 4-7 large scallops, contains approximately 24 grams of protein, making it an excellent protein source.

For low-calorie flavor, try cooking scallops with a squeeze of fresh lemon juice, garlic, a sprinkle of herbs like parsley, or spices like paprika, rather than relying on butter or heavy sauces.