How many scallops should I eat? Understanding Portion Sizes for Your Nutrition Diet

November 3, 2025 •

4 min read

According to the U.S. Environmental Protection Agency (EPA), scallops are considered a 'best choice' for seafood due to their low mercury levels. So, how many scallops should I eat to get the most nutritional benefit? The answer depends on your overall dietary goals and the type of meal, but general guidelines promote healthy, informed consumption.

Quick Summary

A healthy portion of scallops varies by meal type and size, with 3-4 large or 6-8 smaller ones often being a good serving. A recommended total weekly seafood intake is 8 to 12 ounces, which can include scallops as a lean protein source.

Key Points

Portion Size Varies: A main course serving typically consists of 4-6 large sea scallops (4-6 ounces), while an appetizer is 2-3 large scallops (2-3 ounces).
Weekly Seafood Intake: Aim for 8 to 12 ounces of seafood, including scallops, across 2 to 3 meals per week, as per FDA and EPA guidelines.
High-Protein, Low-Calorie: Scallops are an excellent source of lean protein and are low in fat and calories, making them ideal for weight management and muscle building.
Heart-Healthy Nutrients: Their rich content of magnesium, potassium, and omega-3 fatty acids supports heart health by helping to regulate blood pressure.
Low Mercury Content: As filter feeders low on the food chain, scallops are among the lowest mercury seafood options, making them a safe and healthy choice for most people.
Choose Dry-Packed Scallops: Opt for dry-packed scallops to ensure a better sear and avoid excess water and chemical additives found in wet-packed varieties.

Determining Your Ideal Scallop Serving Size

Finding the right portion of scallops is about balance, considering whether they are a side dish or the main event. For a main entrée, a standard serving is typically 4 to 6 ounces, or about 4 to 6 large sea scallops per person. When served as an appetizer, a smaller portion of 2 to 3 ounces, or 2 to 3 large scallops, is appropriate. If you are using smaller bay scallops, the portion count will naturally increase. A good rule of thumb is to aim for a total of 8 to 12 ounces of seafood per week, distributed across 2 to 3 servings.

Scallop Size Matters

Scallops are not one-size-fits-all, and their count per pound affects your serving size. Here is a breakdown of common scallop sizes:

Jumbo (10-20 per lb): You'll need fewer of these large, meaty scallops to form a filling main course.
Large (20-30 per lb): A common size for pan-searing, you will need 4 to 6 for a standard entrée.
Medium (40-60 per lb): These are great for pastas or stir-fries, with a higher count per serving.
Bay Scallops (60+ per lb): Because of their small size, a dozen or more can constitute a single serving.

The Nutritional Power of Scallops

Scallops are celebrated for their impressive nutritional profile, making them a smart choice for a balanced diet. Here are some of their key health benefits:

High-Quality Protein: Scallops are a fantastic source of lean protein, which is essential for building muscle and promoting satiety. A 3.5-ounce serving can provide over 20 grams of protein.
Low in Fat and Calories: They are naturally low in fat and calories, making them an excellent protein option for weight management.
Rich in Omega-3 Fatty Acids: Scallops contain anti-inflammatory omega-3s, which are beneficial for heart and brain health.
Abundant in Minerals: They are a good source of magnesium and potassium, which help regulate blood pressure and improve circulation. They also provide zinc and selenium, which support immune function.
Source of Vitamin B12: Scallops deliver a significant amount of vitamin B12, crucial for nervous system function and red blood cell production.

Comparison of Sea vs. Bay Scallops


Feature	Sea Scallops	Bay Scallops
Size	Larger, up to two inches in diameter.	Smaller, often under half an inch.
Flavor	Mild, rich, and slightly sweet.	Sweeter and more delicate.
Texture	Firm and meaty.	Tender and delicate.
Cooking	Best for pan-searing or grilling.	Quick-cooking, ideal for stir-fries and pastas.
Nutrition	Similar to bay scallops, may have a slightly higher concentration of omega-3s.	High in protein, low in fat and calories.

Minimizing Risks and Maximizing Health

While generally healthy, mindful consumption is key to avoiding potential downsides. Here are some tips:

Purchase from Reputable Sources: This helps mitigate risks of contamination from heavy metals or pathogens. Scallops are low on the food chain, making them less susceptible to mercury accumulation than larger fish, but sourcing matters.
Prepare Healthily: Cooking methods like searing, steaming, and grilling are recommended over deep-frying to keep the dish low in calories and fat. Pan-sear with a high-smoke-point oil like canola or grapeseed oil, finishing with a small amount of butter if desired.
Monitor Sodium Intake: Many recipes incorporate high-sodium ingredients. Since scallops contain some natural sodium, be mindful of additional salt and sauces.
Check for Shellfish Allergies: For those with known shellfish allergies, scallops should be avoided entirely.

Smart Shopping: Choosing the Right Scallops

Selecting high-quality scallops ensures the best flavor and texture. Look for 'dry-packed' scallops, which are not treated with water-retaining chemicals like tripolyphosphate. Wet-packed scallops, on the other hand, contain excess water that is released during cooking, preventing a proper sear. Fresh scallops should have a mild, sweet smell of the ocean, not a strong, fishy odor, and they should appear pearly white or slightly pink. If buying frozen, ensure they have been properly handled and are from a trusted supplier.

Conclusion: Scallops in Your Balanced Diet

Scallops are a delicious and nutrient-dense seafood option that can easily fit into a healthy diet. The key to enjoying them is mindful moderation, with a recommended weekly intake of 8 to 12 ounces. By understanding the factors that influence serving size, such as the size and type of scallop and your meal's purpose, you can better control your intake. Choose healthy cooking methods like searing or grilling, and always source from reputable vendors to minimize risks. Following these guidelines will allow you to savor the rich flavor and health benefits of scallops while maintaining a balanced, nutritious eating plan.

For more information on selecting healthy seafood options, the U.S. Environmental Protection Agency provides valuable resources on their website.

Frequently Asked Questions

A standard serving of scallops is typically 4 to 6 ounces for a main course, or 2 to 3 ounces for an appetizer.

Most health organizations, including the FDA and EPA, recommend consuming 2 to 3 servings (8 to 12 ounces total) of low-mercury seafood like scallops per week.

Both sea and bay scallops have similar nutritional profiles, being high in protein and low in fat. Some data suggests sea scallops may have a slightly higher concentration of omega-3s, but both are very healthy choices.

No, scallops are low on the food chain, which means they have very low mercury levels. The EPA and FDA list them as a 'best choice' for low-mercury seafood.

The healthiest ways to cook scallops include pan-searing, grilling, or steaming, which avoid adding excess fat and calories. Avoid frying them to preserve their natural nutritional benefits.

No, individuals with shellfish allergies should avoid scallops, as they can trigger allergic reactions. Scallops, like all shellfish, contain a protein called tropomyosin, which is a common allergen.

Wet-packed scallops are treated with a chemical solution that makes them appear plumper but adds excess water. Dry-packed scallops are untreated and offer a better flavor and sear. For better texture and flavor, choose dry-packed.