What Has More Protein, Crab or Scallops? A Full Nutritional Breakdown

November 29, 2025 •

3 min read

With a 100-gram serving of cooked scallops containing approximately 24 grams of protein compared to crab's average of 19 grams, scallops hold a slight edge in protein density. However, the question of what has more protein, crab or scallops, is just the starting point of a larger nutritional discussion encompassing vitamins, minerals, and fat content.

Quick Summary

Scallops typically provide more protein per serving than crab, though both are excellent sources of lean, high-quality protein. The choice between them often comes down to their distinct nutritional profiles, including minerals like zinc and B12, omega-3 content, and overall dietary goals.

Key Points

Protein Content: Scallops generally offer more protein per 100g serving than crab, though both are protein-rich shellfish.
Lean Protein: Both scallops and crab are excellent sources of lean protein with very low fat content, making them suitable for low-fat diets.
Micronutrient Differences: While both are packed with nutrients, crab is noted for its high zinc and copper, whereas scallops are particularly rich in vitamin B12 and magnesium.
Omega-3 Content: Crab typically contains a higher concentration of beneficial omega-3 fatty acids compared to scallops.
Low Mercury: Both shellfish are considered very low in mercury, making them a safe and healthy seafood option for regular consumption.
Culinary Versatility: The choice between them often comes down to flavor and texture preferences, with scallops offering a delicate sweetness and crab a more savory flavor profile.

Scallops vs. Crab: A Deep Dive into Protein

While a simple comparison shows that scallops deliver a bit more protein by weight, both shellfish are nutritional powerhouses. For many, the choice is not about a few grams of protein but about the overall health benefits, flavor, and how they fit into a balanced diet. Both are lean, low-fat options, making them great alternatives to red meat.

Scallops are almost entirely muscle, a characteristic that contributes to their high protein-to-fat ratio. This makes them a very efficient protein source. On the other hand, crab is also lean and offers its own unique set of benefits, including a different mineral and omega-3 fatty acid composition. The differences are subtle but important depending on your dietary needs.

Nutritional Comparison Table: Crab vs. Scallops


Nutrient (per 100g, cooked)	Crab (avg.)	Scallops (avg.)
Calories	90-112	100-137
Protein	19-24g	20-29g
Fat	<1g	<1g
Omega-3s (approx.)	Higher	Lower
Vitamin B12	Excellent Source	Excellent Source
Zinc	Excellent Source	Good Source
Copper	Excellent Source	Good Source
Selenium	Rich Source	Rich Source
Mercury Content	Low	Very Low

Beyond the Protein: Key Health Benefits

While the protein headline is significant, the micronutrient content of both crab and scallops is equally impressive. They are rich in vitamins and minerals that support various bodily functions. These include B vitamins, especially B12, and minerals vital for immune and neurological health.

Health benefits of crab include:

Cognitive Function: The presence of zinc and omega-3s supports brain health and development.
Immune Support: A generous supply of zinc and copper helps bolster the immune system.
Bone Health: Minerals like calcium and phosphorus contribute to stronger bones.
Skin Health: Zinc and copper are vital for collagen production, which helps maintain skin elasticity.

Health benefits of scallops include:

Heart Health: Scallops are a very lean protein source with low saturated fat, making them heart-healthy. The magnesium and potassium content supports normal blood pressure.
Energy Levels: High levels of Vitamin B12 aid in energy production and red blood cell formation.
Thyroid Health: Selenium is present in scallops and supports proper thyroid function.
Weight Management: The high protein content and low-fat nature help promote feelings of fullness, aiding in weight loss or maintenance efforts.

Flavor, Texture, and Culinary Versatility

The textural and flavor differences are often what influence a chef's decision more than a few grams of protein. Scallops, particularly sea scallops, have a mild, slightly sweet taste and a delicate, firm texture. They caramelize beautifully when seared, creating a crispy exterior and a tender, juicy inside. Bay scallops are smaller and sweeter, often used in pasta dishes or seafood stews.

Crab meat has a more pronounced, savory sweetness. Its texture varies by type—flaky and tender for lump crab meat, and firmer for claw meat. Crab is exceptionally versatile and can be enjoyed simply steamed, in salads, or as the star of a dish like crab cakes. These culinary distinctions mean that while both are great for protein, they offer different experiences.

Sustainable Sourcing for a Conscious Choice

For environmentally-conscious consumers, knowing the source of your seafood is important. The National Oceanic and Atmospheric Administration (NOAA) confirms that U.S. wild-caught Atlantic sea scallops are a sustainably managed and responsibly harvested choice. Sustainability for crab, however, can vary by species and fishing location. Always check the specific type of crab you are purchasing to ensure it aligns with sustainable practices. This consideration is key for long-term health, not just for you but for the oceans as well.

Conclusion: Which is the Better Protein Source?

Ultimately, the choice between crab and scallops depends on your specific nutritional goals and flavor preferences. If you are strictly chasing the highest protein content per gram, scallops have a slight advantage. However, if you are looking for a boost in omega-3s or seeking a different mineral profile, crab is an excellent option. Both are exceptionally lean, nutrient-dense seafood choices that can be a healthy and delicious part of your diet. By considering the full nutritional picture, including flavor, micronutrients, and sustainability, you can make the best choice for your health and palate.

NOAA Fisheries - Atlantic Sea Scallop Information

Frequently Asked Questions

Both scallops and crab are outstanding sources of lean, high-quality protein with minimal fat. While scallops may have slightly more protein per serving, both are excellent choices for adding protein to your diet.

Neither is definitively healthier, as both offer unique nutritional benefits. Scallops have slightly more protein and are very low in mercury, while crab provides higher levels of zinc and omega-3s.

Crab generally contains more omega-3 fatty acids than scallops, though both are beneficial additions to a heart-healthy diet.

Because both are low in calories and fat while being high in protein, either can be a great choice for weight loss. The high protein content helps promote satiety and muscle maintenance.

No, both crab and scallops are known to have very low levels of mercury contamination, making them among the safest seafood choices.

Crab is a more concentrated source of zinc compared to scallops. Zinc is a vital mineral for immune function and cell growth.

Both shellfish are excellent sources of Vitamin B12, which is crucial for nerve function and energy. A single serving can provide a significant portion of your daily recommended intake.