Nutrition Diet: Understanding What is a serving size of scallops?

November 5, 2025 •

3 min read

According to the Food and Drug Administration (FDA), a standard seafood serving is 3-4 ounces (around 100 grams), which helps define what is a serving size of scallops?. However, the actual number of scallops can vary dramatically based on the type you choose and whether they're an appetizer or a main course.

Quick Summary

A standard scallop serving is 3-4 ounces, or 100 grams, but the exact number depends on the scallop's size and its role in the meal. Learn how to accurately portion scallops, understand the differences between sea and bay scallops, and incorporate this nutrient-rich, low-calorie protein into a healthy diet.

Key Points

Standard Serving: A typical serving is 3 to 4 ounces, or about 100 grams, regardless of scallop size.
Count is Key: The number of scallops in a serving depends on the size, indicated by a 'count per pound' label on the packaging.
Role in Meal: Portion size varies for main courses (6-8 oz) versus appetizers (3-4 oz).
Nutrient-Dense Protein: Scallops are an excellent source of lean protein, high in Vitamin B12, and contain heart-healthy omega-3s.
Healthy Preparation: Opt for searing or grilling with minimal oil to maximize nutritional benefits and avoid excess calories from rich sauces.
Dry vs. Wet: Choose 'dry-packed' scallops for better searing and flavor, as 'wet-packed' versions contain added water.

Decoding the Standard Serving

For most seafood, dietitians recommend a standard serving size of 3 to 4 ounces, or about 100 grams. For scallops, this is a useful guideline, but it's not the complete picture. Because scallops are sold in various sizes, the number of individual pieces needed to make up this weight can differ significantly. For example, a 3-ounce portion might contain just a few large sea scallops or a much higher count of small bay scallops. This is why understanding scallop sizing is so important for portion control.

Scallop Sizing: Count per Pound

When you purchase scallops, whether fresh or frozen, they are typically labeled with a 'count per pound' designation. This number tells you approximately how many individual scallops you will get in a single pound. The lower the number, the larger the scallop.

Size Labels and What They Mean

U/10 or U/15 (Super Colossal): Fewer than 10 or 15 scallops per pound. These are very large sea scallops, ideal for a show-stopping main course.
10/20 (Colossal): 10 to 20 scallops per pound. These are also large sea scallops, great for searing.
20/30 (Jumbo): 20 to 30 scallops per pound. A common size for sea scallops, offering a good balance of size and tenderness.
40/60 (Medium) and 60/120 (Small): The smaller sizes, primarily bay scallops. Their delicate sweetness makes them perfect for pasta, soups, and salads.

Adjusting Your Portion: Main Course vs. Appetizer

The role scallops play in your meal is another key factor in determining serving size. Since they are a nutrient-dense and satisfying protein, a smaller portion works well for an appetizer, while a larger one creates a substantial main course.

For an appetizer: Aim for 3-4 ounces per person, which might be 2-3 large sea scallops or 6-8 smaller bay scallops.
For a main course: Increase the portion to 6-8 ounces per person. This could mean 4-6 large sea scallops or 8-11 medium-sized scallops.

Nutritional Breakdown of a Serving

Scallops are celebrated for their impressive nutritional profile, especially when prepared without excessive fat. A 3.5-ounce (100-gram) serving of steamed scallops is packed with nutrients.

Typical Nutritional Value per 3.5-ounce serving:

Calories: ~137
Protein: ~24 grams
Fat: ~1 gram (mostly healthy fats)
Carbohydrates: ~6 grams
Omega-3 Fatty Acids: >200 mg
Vitamin B12: Over 100% of the Daily Value
Minerals: Good source of magnesium, potassium, and zinc

Maximizing Nutrition: Cooking and Preparation

The nutritional value of your scallop serving can be greatly influenced by how you cook them. Dry-packed scallops, which are not treated with water-absorbing preservatives, are often preferred by chefs for better browning and flavor.

Healthy Cooking Methods

Pan-Searing: Pat the scallops dry and use a high-heat cast-iron skillet with a light, heart-healthy oil, like olive oil, instead of a heavy butter sauce.
Grilling or Broiling: Cook quickly over high heat to achieve a golden crust without added fats.
Adding to Other Dishes: Incorporate a serving of scallops into pasta, salads, or ceviche to complement other ingredients and control portion size.

Sea Scallops vs. Bay Scallops: A Comparison

To further illustrate the serving size difference, here is a comparison table of the two most common scallop types.


Feature	Sea Scallops	Bay Scallops
Size	Up to 2 inches in diameter	Around 1/2 inch in diameter
Count per Pound	Lower (e.g., 10-40)	Higher (e.g., 60-120+)
Texture	Firmer and chewier	Tender and delicate
Flavor	Briny and sweet	Sweeter and milder
Ideal Cooking	Pan-searing, grilling	Pasta, stir-fries, soups

Conclusion

Determining what is a serving size of scallops? goes beyond a single number. While the standard 3-4 ounce measurement is a great starting point, the specific count depends heavily on the scallop's size, your cooking method, and whether it's an appetizer or an entree. By paying attention to the count-per-pound label and opting for healthy preparation, you can enjoy this versatile, protein-rich, and low-fat seafood as a delicious and nutritious part of your diet. Don't forget that cooking technique, especially minimizing added fats, is key to keeping the meal heart-healthy and light.

Reference: WebMD on Scallops Health Benefits

Frequently Asked Questions

The number of scallops in a 3-ounce serving depends on their size. For large sea scallops (U/15-20), it might be 3-4 scallops, while for small bay scallops (60/120), it could be 11-23 scallops.

Yes, scallops can be excellent for weight loss. They are low in calories and high in protein, which helps you feel full longer. The protein also boosts your metabolism, supporting overall weight management.

Bay scallops are smaller, sweeter, and more tender, while sea scallops are larger and have a brinier taste. Bay scallops are used in dishes like pasta, while sea scallops are typically pan-seared or grilled.

For a healthy diet, pan-searing or grilling scallops with a small amount of heart-healthy oil is ideal. This minimizes added fats and calories while preserving their delicate flavor and texture.

'Wet' scallops are not necessarily bad for you, but they are treated with a brine solution that can add extra water weight. This can interfere with proper searing and affect the texture. 'Dry' scallops are untreated and preferred by many chefs.

Scallops are an excellent source of lean protein, Vitamin B12, and omega-3 fatty acids. They also contain vital minerals like magnesium, potassium, and zinc, which support heart and brain health.

Fresh scallops should have a clean, mild, and sweet scent, like the ocean, without a strong fishy odor. They should also be firm and moist to the touch, and pearly white or light tan in color.