How Many Calories Are in One Seared Scallop?

November 28, 2025 •

4 min read

A single, raw scallop contains very few calories, often under 25, but the way it's prepared drastically changes the total calorie count. For those wondering how many calories are in one seared scallop, the answer depends heavily on added fats like butter or oil.

Quick Summary

The calorie content for a single seared scallop depends entirely on its size and the cooking fats used. The original source is lean, but preparations can add significant calories. This article details the variables and provides a guide for estimating the nutritional value accurately.

Key Points

Variable Calories: The calorie count of a single seared scallop is not fixed, varying significantly with its size and cooking method.
Searing Adds Fat: Searing in butter or oil dramatically increases the final calorie count, as the scallop absorbs some of the cooking fat.
Lean Protein Source: A raw scallop is naturally low in calories and high in protein, making it a healthy base ingredient.
Size Matters: Larger jumbo scallops will have a higher inherent calorie count than smaller bay scallops.
Cook with Care: To minimize added calories, use a non-stick pan with a light cooking spray instead of copious amounts of butter or oil.
Sauce Impact: Creamy, rich sauces can add a substantial amount of calories, often more than the searing fat itself.

The question of how many calories are in one seared scallop is deceptively complex. While the scallop itself is a naturally low-calorie, high-protein food, the act of searing and the ingredients used during cooking are the primary drivers of the final calorie count. A raw, medium-sized sea scallop, weighing approximately 30 grams, contains around 34 calories. However, once it hits a hot pan with a pat of butter or a splash of oil, that number increases significantly. Understanding this process is key for anyone managing their calorie intake.

The Lean Foundation: A Raw Scallop's Nutrition

Before any cooking begins, scallops are a nutritional powerhouse. They are an excellent source of protein and contain minimal fat. This makes them an ideal choice for a healthy diet. However, it is the preparation methods, particularly those involving high-fat cooking agents, that require careful consideration. A serving of plain, boiled scallops, for instance, will be far lower in calories than the same number of butter-seared scallops.

Factors That Influence Seared Scallop Calories

Several key variables can drastically alter the calorie count of your final dish. Being mindful of these can help you make more informed dietary choices.

Scallop Size: Not all scallops are created equal. Jumbo sea scallops are larger and therefore contain more calories and protein than smaller bay scallops. The exact number of calories per scallop is directly tied to its size.
Type of Cooking Fat: The choice of oil or butter is the most significant factor. One tablespoon of butter adds over 100 calories, while a similar amount of olive oil adds around 120. Using a cooking spray or a non-stick pan can drastically reduce the added calories.
Amount of Cooking Fat: The quantity of fat used is just as important as the type. Drowning scallops in a pool of butter will add many more calories than a light coating to prevent sticking. A minimalist approach is best for a low-calorie preparation.
Sauces and Accompaniments: While searing adds some fat, the real calorie bombs often come from rich sauces served with the scallops. Cream-based sauces, for example, can add hundreds of calories, transforming a light dish into a decadent one.

The Wet vs. Dry Scallop Distinction

Another factor, though less related to the cooking fat, is whether the scallops are "wet" or "dry." Dry scallops are natural and untreated, while wet scallops are treated with a phosphate solution that helps them retain water. This makes wet scallops heavier and can affect their texture and ability to get a proper sear. While the calorie difference in the base meat is negligible, the added water can sometimes lead to a less optimal sear, which might encourage the use of more fat to compensate.

Comparison of Seared Scallop Calorie Estimates

This table illustrates how different cooking methods and fats can impact the calorie count for a single, medium-sized seared scallop.


Cooking Method & Fat	Estimated Calories per Scallop	Key Takeaway
Searing with 1 tsp Butter	~45-55 calories	Adds around 14 calories from a small amount of fat.
Searing with 1 tsp Olive Oil	~40-50 calories	Adds around 8 calories from a small amount of oil.
Dry Searing (no added fat)	~30-35 calories	Relies on the natural fat of the scallop for a clean, low-calorie sear.
Restaurant Preparation (often high butter)	~60-80+ calories	Typically uses more butter for flavor and a golden-brown crust.

Estimating Calories in Your Own Seared Scallops

To get a more precise estimate of your meal's calorie count, follow these steps:

Start with the base: Identify the size of your scallops. For a raw, average-sized sea scallop, assume approximately 30-35 calories per piece.
Measure your fat: Accurately measure the amount of butter or oil you use for searing. Remember that one tablespoon of butter or oil adds a significant number of calories.
Factor in absorption: The scallops will absorb some of the cooking fat. Not all of it will end up in your meal, but it's wise to assume a good portion will be consumed.
Add your sauce: If you are adding a sauce, remember to calculate those calories as well. This is where the total can change dramatically.
Calculate total calories: Sum the estimated calories from the scallops, cooking fat, and any sauces to get your total.

Nutritional Benefits Beyond the Calorie Count

Beyond their low-calorie nature, scallops offer numerous health benefits. They are a fantastic source of lean protein, which is essential for muscle repair and growth. Scallops also provide key micronutrients, including vitamin B12, selenium, zinc, and phosphorus. These nutrients support various bodily functions, such as nerve health, immune support, and bone strength. When prepared simply, they are an excellent component of a balanced, nutritious diet. For more information on creating a healthy diet, the Mayo Clinic provides excellent resources.

Conclusion

While a single seared scallop may seem like a simple item, its calorie content is a direct result of how it's prepared. The native scallop is a lean, nutritious protein source with a low-calorie footprint. However, the use of butter or oil during the searing process significantly increases the fat and calorie intake. By being mindful of scallop size, measuring cooking fats, and opting for lighter sauces, you can enjoy this delicious seafood while effectively managing your nutritional goals. A light sear with minimal oil or a non-stick pan offers the best way to enjoy the naturally sweet flavor of scallops without excessive added calories.

Sources

Nutritionix. "Calories in Pan Seared Scallops from Nutritionix".
Mayo Clinic. "Seared scallops".
PRIME Steak & Seafood. "Here's Why Scallops Are Not Only Good, But Also Healthy".
Wild Alaskan Company. "Key Differences Between Wet & Dry Scallops".
US Wellness Meats. "Scallops Nutrition and Benefits: Are Scallops Healthy?".
Verywell Fit. "Scallops Nutrition Facts & Health Benefits".

Frequently Asked Questions

To calculate the calories, start with the base calorie count of the raw scallop (approximately 30-35 calories for a medium one) and add the calories from the cooking fat used during searing. A teaspoon of butter adds about 34 calories, and olive oil adds about 40 calories.

Yes, typically searing with butter can be slightly higher in calories. While both are high in calories per tablespoon, butter has a slightly higher saturated fat content, and many chefs tend to use more of it for flavor.

From a calorie perspective, the difference is negligible. However, dry scallops are untreated and do not contain added water from a phosphate solution, offering a more natural flavor and often a better sear without added fats.

The lowest calorie method is to boil or steam the scallops without any added fats. For searing, using a non-stick pan with a very light coating of cooking spray is the next best option.

A typical serving size is 4 to 5 scallops. The Mayo Clinic notes a serving of 4 seared scallops contains approximately 123 calories, though this can increase significantly depending on the recipe. Other recipes show servings with 173 to over 300 calories.

Yes, larger scallops contain more meat and therefore more calories and protein. A jumbo scallop will have a higher total calorie count than a small bay scallop, even when cooked with the same method.

Seared scallops can be an excellent food for weight loss due to their high protein content and low-calorie base, but only if prepared with minimal added fats. The high protein helps you feel full, which can aid in weight management.