Nutrition Diet: How Often Should You Eat Scallops?

November 8, 2025 •

3 min read

Did you know scallops are considered a 'best choice' for low-mercury seafood by the FDA and EPA? Learn how often should you eat scallops to reap their impressive nutritional benefits as part of a healthy diet.

Quick Summary

Scallops are a low-mercury, high-protein seafood recommended 2–3 times per week for most adults. Moderate intake is advised to balance benefits with potential risks like allergies or contaminants.

Key Points

Moderate consumption is recommended: Most adults can safely enjoy scallops 2–3 times per week, in line with overall seafood guidelines.
Low in mercury: Scallops are one of the safest seafood choices regarding mercury levels, even for pregnant and breastfeeding women.
Rich in nutrients: They provide a significant source of lean protein, heart-healthy omega-3s, and essential minerals like zinc and selenium.
Be mindful of allergies and purines: Scallops are a common allergen, and their purine content should be monitored by those with gout or kidney issues.
Choose healthy cooking methods: Opt for searing, grilling, or steaming instead of frying to preserve nutritional value and limit unhealthy fats.
Source and store carefully: Always purchase from a reputable supplier and handle them properly to prevent bacterial contamination.

Scallops: A Nutrient-Rich Seafood

Scallops are a popular type of shellfish, known for their tender texture and subtly sweet flavor. Beyond their culinary appeal, they are a nutritional powerhouse, offering a significant amount of lean protein, healthy omega-3 fatty acids, and essential vitamins and minerals. A 100-gram serving of steamed scallops packs around 24 grams of protein for a relatively low calorie count, making them an excellent choice for weight management and muscle support. The rich nutritional profile also includes crucial vitamins like B12, and minerals such as selenium, zinc, magnesium, and potassium, which support heart health, immunity, and brain function.

Expert Recommendations: How Often Is Safe?

For most healthy adults, the U.S. Food and Drug Administration (FDA) recommends consuming 8 to 12 ounces of low-mercury seafood per week, which is typically divided into two to three 4-ounce servings. As scallops are one of the types of seafood with the lowest mercury levels, they fall squarely into this 'Best Choices' category. For this reason, including scallops 2 to 3 times per week as part of a varied seafood intake is generally considered safe and healthy. Organizations like the American Heart Association echo these sentiments, promoting regular seafood consumption for its heart-healthy benefits.

Special Considerations for Vulnerable Populations

Pregnant or breastfeeding individuals and young children are advised to be more cautious about mercury exposure. Fortunately, the FDA explicitly lists scallops as a safe option for these groups, recommending 2–3 servings (8–12 ounces) per week of 'Best Choice' seafood. However, it is crucial to consume a variety of low-mercury options rather than relying on a single type. This helps ensure a broad spectrum of nutrients and minimizes any potential build-up of contaminants. For the most up-to-date guidance, it's always wise to consult the FDA's seafood advice, which can be found online at the FDA and EPA's Advice About Eating Fish and Shellfish.

Minimizing Risks: Mercury and Allergies

One of the most common concerns regarding seafood is mercury content. Because scallops are low on the food chain, they accumulate significantly lower levels of mercury compared to larger predatory fish like swordfish or king mackerel. While contamination from other heavy metals like cadmium is possible depending on the harvest location, sourcing from reputable suppliers helps mitigate this risk.

Another key consideration is shellfish allergies. As one of the top food allergens, shellfish can cause reactions ranging from mild to severe in susceptible individuals. People with a known shellfish allergy should avoid scallops entirely and consult a medical professional. Additionally, those sensitive to purines, such as individuals with gout or kidney stones, should monitor their scallop intake, as this shellfish is moderately high in purines.

Food Safety and Proper Preparation

To avoid bacterial or other forms of contamination, always purchase scallops from a reputable source and ensure they are fresh and properly stored. When cooking, it is important to bring them to an internal temperature of 145°F, which makes them opaque and firm.

Healthier preparation methods include:

Searing: Using a small amount of light oil in a pan, sear scallops until golden brown on each side.
Grilling: Place scallops on skewers and grill for a smoky flavor without added fat.
Steaming: Steaming scallops with herbs and lemon juice is a clean, low-calorie option.
Baking: Bake scallops in a light sauce with garlic and herbs.
Avoiding excess fat: The nutritional benefits of scallops can be negated by heavy, buttery sauces or deep-frying.

Scallops vs. Other Seafood: A Nutritional Comparison


Feature	Scallops	Shrimp	Salmon
Mercury Level	Very Low	Very Low	Low
Calories (per 100g)	~137 kcal	~119 kcal	~208 kcal [Source: USDA]
Protein (per 100g)	~24g	~22.7g	~20.4g [Source: USDA]
Omega-3s	Good Source	Good Source	Excellent Source
Cholesterol (per 100g)	~41mg	~211mg	~63mg [Source: USDA]
Sodium (per 100g)	~660mg	~142mg	~59mg [Source: USDA]

Conclusion: Finding the Right Balance

Scallops are a highly nutritious and delicious seafood option that can be safely incorporated into a healthy diet for most individuals, with a recommended frequency of 2 to 3 times per week. Their low mercury content, combined with a high level of lean protein, vitamins, and minerals, makes them an excellent choice for supporting heart, brain, and immune health. As with all seafood, sourcing from a reputable provider and using healthy preparation methods are key to maximizing the benefits while minimizing potential risks. Moderation and variety are essential for a balanced nutritional diet that includes shellfish.

Frequently Asked Questions

While scallops are low in mercury, it's best to vary your seafood intake. The FDA recommends aiming for 2–3 servings of low-mercury seafood per week for most healthy adults, so daily consumption is not advised.

Yes, scallops are an excellent source of lean protein. A 100-gram serving can provide around 24 grams of high-quality protein, which is great for muscle health and satiety.

All seafood contains some mercury, but scallops are one of the varieties with the lowest levels. The FDA classifies them as a 'Best Choice' due to their very low mercury content.

To maximize health benefits, prepare scallops by searing, grilling, or steaming. These methods avoid excess fats and calories found in frying or heavy sauces.

No, on their own, scallops are quite low in cholesterol and saturated fat. The cholesterol content of the final dish depends on the cooking method, such as adding butter.

Yes, pregnant and breastfeeding women can safely eat scallops. The FDA recommends 2–3 servings of low-mercury seafood, including scallops, per week for these groups.

Potential risks include shellfish allergies, accumulation of other contaminants if sourced improperly, and high purine content that can affect individuals with gout or kidney issues. Proper sourcing and cooking are important.