How Much Protein is in 6 Scallops? A Nutritional Breakdown

December 25, 2025 •

3 min read

According to the USDA, a 3.5-ounce (100g) serving of steamed scallops contains approximately 24 grams of protein, meaning the total amount in 6 scallops is highly dependent on their size. Six large sea scallops could provide a substantial protein boost, while six smaller bay scallops would offer a lower but still significant amount.

Quick Summary

The protein content of 6 scallops varies significantly with size, but they generally provide a substantial amount of lean protein. Six large seared scallops can offer over 30 grams of protein, while six of a smaller variety will provide less. They are also a great source of vitamins and minerals like B12 and selenium.

Key Points

Size Varies Protein Count: The total protein in 6 scallops is not fixed and depends entirely on whether they are large sea scallops or smaller bay scallops.
Approximate Grams per Serving: Six large sea scallops can provide 30-35+ grams of protein, while six medium scallops offer closer to 15-18 grams.
High-Quality Lean Protein: Scallops are a superb source of lean protein, which is essential for building and repairing muscle tissue.
Nutrient Powerhouse: They are rich in other beneficial nutrients, including Vitamin B12, selenium, and omega-3 fatty acids, which support heart and brain health.
Preparation is Key: To maximize the health benefits, cook scallops with minimal added fats, such as steaming or light searing, rather than frying or using heavy sauces.
Excellent for Weight Management: Their high protein content helps promote satiety, which can assist in weight loss efforts.
Low Calorie Profile: Plain, steamed scallops are very low in calories, making them a nutrient-dense food choice.

Scallop Size Dictates Protein Content

When determining how much protein is in 6 scallops, the most important factor to consider is their size. Scallops are commonly sold in two main varieties, sea scallops and bay scallops, with a wide range of sizes within these categories. Large sea scallops are much more substantial than smaller bay scallops, and this difference directly impacts the nutritional profile per piece. For instance, a 3-ounce portion of large sea scallops might be just 2-4 pieces, while the same weight in medium scallops could be 8-11 pieces. This variability is why it is essential to consider both the number of scallops and their weight for an accurate estimate.

Protein Breakdown for 6 Scallops by Size

To provide a more precise estimate for how much protein is in 6 scallops, here is a breakdown based on typical scallop sizes and preparation methods:

6 Large Sea Scallops (10-20 count per pound): A 3-ounce portion often contains 2 to 4 large sea scallops, with 17-20 grams of protein. Six of these could total around 35 grams of protein or more, assuming no heavy sauces are added.
6 Medium Sea Scallops (30-40 count per pound): A standard 3-ounce portion is made up of 6 to 8 medium scallops. Therefore, 6 medium scallops would be slightly less than 3 ounces, providing approximately 15-18 grams of protein.
6 Seared Scallops: One specific nutritional estimate for 6 seared scallops lists 36 grams of protein, indicating they were likely large sea scallops and accounting for a potential cooking method.
6 Breaded and Fried Scallops: For a breaded and fried version, the protein count changes. One source lists 6 pieces having 16 grams of protein, as the breading and frying add fat and other ingredients that alter the nutritional balance.

Nutritional Comparison: Scallops vs. Other Proteins

Scallops are an excellent source of lean protein when compared to other popular seafood and meat options. This table compares the approximate nutritional values for a 3.5-ounce (100g) serving of several protein sources based on available data.


Protein Source	Approximate Protein (per 100g)	Approximate Calories (per 100g)	Notes
Scallops (Steamed)	24g	137 kcal	Low in fat, excellent B12 source
Shrimp (Cooked)	22.7g	99 kcal	Good source of protein, low calorie
Chicken Breast (Cooked)	31g	165 kcal	Higher in protein, low in fat
Salmon (Wild, Cooked)	22g	182 kcal	Higher in fat (includes omega-3s)

Beyond Protein: Scallop Health Benefits

While the protein content is a significant benefit, scallops also offer a host of other essential nutrients.

Excellent Source of Vitamin B12: Scallops are rich in vitamin B12, which is critical for nerve function, red blood cell formation, and DNA synthesis.
Rich in Selenium: This powerful antioxidant helps support a healthy immune system and proper thyroid function.
Magnesium and Potassium: These minerals contribute to heart health by helping to regulate blood pressure and improve circulation.
Omega-3 Fatty Acids: Scallops contain healthy omega-3 fatty acids, which are beneficial for brain and heart health.

Cooking Methods Impact Total Nutritional Value

The way scallops are prepared has a profound impact on their final nutritional profile. A simple sear with a light oil or steam preparation allows the natural flavor and lean protein content to shine. However, dishes featuring heavy cream sauces, cheese, or excessive butter can significantly increase the calorie and fat content, as can deep-frying. For a truly healthy meal, consider grilling, steaming, or pan-searing with just a touch of oil.

Conclusion: A High-Protein, Nutrient-Dense Choice

In conclusion, the exact protein in 6 scallops depends largely on their size and how they are cooked. Six large sea scallops can easily provide 30-35 grams or more of lean, high-quality protein, while six medium or small scallops will offer a more moderate amount. Regardless of the exact count, scallops remain a highly nutritious seafood choice, packed with essential vitamins and minerals that support overall health. As a low-calorie, high-protein food, they are an excellent addition to almost any diet, provided they are prepared mindfully.

Get more seafood nutrition information from authoritative sources like the EPA.

Frequently Asked Questions

Yes, scallops are an excellent source of high-quality, lean protein. A 3.5-ounce serving of steamed scallops contains about 24 grams of protein, making them a great option for increasing your protein intake.

A standard serving size is typically 3 ounces. The number of scallops that make up this weight varies based on their size: 2-4 large sea scallops, 6-8 medium scallops, or 11-23 small scallops.

Based on a standard 3-ounce serving having 17-20 grams of protein, six large sea scallops (10-20 count per pound) would likely contain over 30 grams of protein.

No, the protein content itself is not significantly altered by cooking methods like searing or steaming. However, heavy sauces, butter, and breading add calories and fat, changing the overall nutritional profile of the meal.

On a per-gram basis, cooked chicken breast generally has slightly more protein. However, scallops are a comparable and extremely lean alternative, offering high-quality protein and a different nutritional profile rich in minerals.

Yes, plain scallops are very low in calories, especially for the amount of protein they provide. A 3.5-ounce portion can have as little as 100-140 calories, making them ideal for weight management.

Yes, scallops contain heart-healthy omega-3 fatty acids, as well as minerals like potassium and magnesium, which help regulate blood pressure and circulation.