How Much Protein is in 2 oz Scallops? A Complete Nutritional Breakdown

December 1, 2025 •

3 min read

A 2 oz serving of raw scallops provides approximately 7 to 10 grams of lean, high-quality protein, depending on the variety and specific source. This protein content changes when scallops are cooked, as water loss concentrates the nutrients, making them an even denser source of protein.

Quick Summary

The protein content in 2 oz of scallops varies by preparation, with raw containing about 7-10 grams and cooked containing more due to water loss. Scallops are an excellent source of lean protein, vitamins, and minerals.

Key Points

Raw Scallop Protein: A 2 oz serving of raw scallops contains approximately 7–10 grams of protein, a lean and high-quality source.
Cooked Scallop Protein: Cooking concentrates the protein by removing water, increasing the content in 2 oz to an estimated 12–14 grams.
Nutrient-Dense: Scallops are rich in vital micronutrients such as vitamin B12, selenium, phosphorus, and magnesium.
Supports Weight Loss: With their high protein, low calorie, and low fat content, scallops help promote satiety and support weight management.
Complete Protein: Scallops are a complete protein source, providing all the essential amino acids needed by the body for muscle repair and overall health.
Heart and Brain Health: The omega-3 fatty acids, magnesium, and potassium in scallops are beneficial for cardiovascular health and brain function.
Best Cooking Methods: To preserve flavor and nutrients, simple methods like pan-searing, steaming, or grilling are ideal.

Understanding Scallop Protein Content

Scallops are a popular and healthy seafood choice known for their mild, slightly sweet flavor and tender texture. For those tracking their macronutrient intake, knowing the protein content is crucial. The primary factor influencing how much protein is in 2 oz scallops is whether they are raw or cooked. Cooking concentrates the nutrients by reducing the water content, which is a significant component of raw seafood.

Raw vs. Cooked: The Key Difference

When you buy fresh, raw scallops, they contain a higher water percentage. Nutritional data for raw scallops indicates a protein range of roughly 7 to 10 grams per 2 oz serving. This variation can be due to species differences (sea vs. bay scallops) and whether the scallops are 'wet' (treated with preservatives) or 'dry' (all-natural). In contrast, cooking methods like pan-searing or steaming cause moisture to evaporate. This results in a more nutritionally dense final product. For example, while 100 grams (3.53 oz) of steamed scallops offers about 24 grams of protein, a 2 oz serving of cooked scallops would be expected to provide an estimated 12 to 14 grams, a significant increase per ounce compared to raw.

Beyond Protein: Other Key Nutrients

Scallops are more than just a great source of lean protein. They also offer an impressive array of vitamins and minerals vital for health.

Vitamin B12: A 2 oz serving of raw scallops provides about 33% of the daily value for vitamin B12, which is essential for nerve function and red blood cell production.
Selenium: This mineral, an antioxidant, supports thyroid and immune function. Scallops are rich in selenium.
Phosphorus: Crucial for bone health, a 2 oz serving of raw scallops is an excellent source of this mineral.
Magnesium and Potassium: These electrolytes are vital for blood pressure regulation and heart health, and scallops contain good amounts of both.
Omega-3 Fatty Acids: Scallops contain healthy omega-3 fatty acids, which have anti-inflammatory properties and support heart and brain health.

Comparison of Scallops vs. Other Protein Sources

To put scallops into perspective, here is a comparison table of protein content and other nutritional information for a 3 oz serving of common protein sources. This highlights how scallops stack up as a lean, nutrient-dense choice.


Food (3 oz / 85g Serving)	Protein (g)	Calories	Fat (g)	Notable Nutrients
Steamed Scallops	~17	~100	~1	Vitamin B12, Selenium, Magnesium
Steamed Shrimp	~18	~85	~1	Selenium, Iodine, Zinc
Baked Cod	~22	~105	<1	Vitamin B12, Selenium, Niacin
Grilled Chicken Breast	~26	~128	~3	Niacin, Vitamin B6, Phosphorus
Lean Beef Mince	~20	~180	~10	Iron, Zinc, Vitamin B12

Cooking Methods for Maximum Nutrient Retention

The way scallops are prepared can affect their flavor and nutritional profile. For a high-protein, nutrient-rich meal, simple cooking methods are best.

Pan-Searing: This method involves quickly cooking the scallops in a hot pan. For best results, pat the scallops completely dry to achieve a golden, caramelized crust and concentrate their natural sweetness. Use a minimal amount of healthy cooking oil, such as avocado oil.
Steaming: Steaming is another excellent option for preserving nutrients. It cooks the scallops gently with moisture, retaining their delicate flavor and keeping them tender. This method adds no extra fat or calories.
Grilling: For a smoky flavor, grilling scallops on skewers is a fantastic, high-protein option that requires minimal added fat.
Avoid Overcooking: No matter the method, it is crucial not to overcook scallops. They cook quickly and can become rubbery and tough if left on the heat for too long, which can also reduce their nutritional quality. Most scallops are cooked in just a few minutes per side.

Conclusion: A High-Protein, Nutrient-Rich Choice

In conclusion, a 2 oz serving of raw scallops offers a solid 7 to 10 grams of protein, while the same portion size of cooked scallops provides an even more impressive 12 to 14 grams. This makes them a highly efficient and delicious source of lean, complete protein for anyone looking to support muscle growth, manage weight, or simply enjoy a healthy diet. Their rich profile of essential vitamins and minerals, including B12, selenium, and omega-3s, further cements their status as a nutritional powerhouse. For a simple yet gourmet-tasting meal, a quick sear is all you need to enjoy the full health benefits of scallops.

Larry's Catch: Build Lean Muscle with High-Protein Seafood offers more insight into how seafood supports an active lifestyle, featuring wild Atlantic scallops as a premium option.

Frequently Asked Questions

A 2 oz serving of raw scallops typically contains about 39 to 59 calories. For cooked scallops, a 2 oz portion can range from 62 to 75 calories, depending on the cooking method and any added ingredients.

Yes, like most fish and shellfish, scallops provide a complete protein profile. This means they contain all the essential amino acids that your body needs but cannot produce on its own.

For maximum protein density, pan-searing is an excellent method, as it reduces water content. Patting the scallops completely dry before cooking is key to getting a good sear and concentrating the nutrients.

Yes, scallops are an excellent food for weight loss. They are low in calories and fat but high in protein, which helps you feel full for longer periods and can boost your metabolism.

A 2 oz serving of raw scallops contains about 14-20 mg of cholesterol. This is a moderate amount and generally not a concern for most people as the benefits of lean protein and omega-3s often outweigh this factor.

Cooking primarily affects the water content, concentrating the protein and minerals in scallops. Simple methods like steaming or pan-searing with minimal added fat are the best for preserving nutritional integrity.

While chicken breast typically contains more protein per 100g, scallops are a highly competitive and nutritious lean protein source. Scallops also offer a different range of micronutrients, such as B12 and selenium, that differ from poultry.