A Detailed Look at Scallop Nutrition Per Ounce
Scallops are a beloved seafood known for their delicate, sweet flavor and firm texture. Beyond their culinary appeal, they offer a dense nutritional profile, even in small, one-ounce portions. This makes them an excellent choice for those seeking to incorporate more lean protein and key nutrients into their diet without significantly increasing their calorie intake. The nutritional specifics can vary slightly depending on whether the scallops are raw or cooked, but in either state, they provide a healthy addition to any meal plan.
Macronutrient Breakdown per Ounce
One of the most appealing aspects of scallops is their impressive macronutrient balance. They are notably high in protein and very low in fat and carbohydrates, making them a fantastic food for weight management and muscle building.
Protein Content
For a small portion, scallops deliver a substantial amount of protein. A single ounce of steamed or cooked scallops provides around 6 grams of protein. This high protein density is crucial for repairing body tissues, building muscle mass, and promoting feelings of fullness, which can help control appetite. This makes them a very efficient protein source compared to many other types of meat or seafood.
Calorie and Fat Profile
Scallops are a low-calorie food, with a one-ounce serving of cooked scallops containing just 31 calories. They are also naturally very low in fat, with the same portion containing only about 0.2 grams of total fat. This fat is primarily healthy polyunsaturated and monounsaturated fat, with very low levels of saturated fat. This combination of low calories and low fat makes scallops an ideal choice for a healthy diet, as they can be enjoyed without guilt.
Carbohydrates
As with most seafood, scallops are very low in carbohydrates. A cooked, one-ounce serving contains only about 2 grams of carbohydrates, with no fiber or sugar. This makes them an excellent protein source for those following low-carb or ketogenic diets.
Key Vitamins and Minerals
Beyond the macronutrients, scallops are packed with a variety of essential vitamins and minerals that contribute to overall health. These micronutrients play vital roles in everything from nerve function to bone health.
The B12 Boost
Scallops are an exceptional source of vitamin B12. Just one ounce of cooked scallops can provide as much as 25% of the Daily Value (DV) for this vitamin. Vitamin B12 is critical for several bodily functions, including nerve health, red blood cell formation, and DNA synthesis. This makes a small serving of scallops a significant contributor to your daily B12 needs.
Essential Minerals: Selenium and Phosphorus
In addition to B12, scallops are rich in important minerals. These include:
- Phosphorus: An ounce of cooked scallops provides 17% of the DV for phosphorus. This mineral is essential for building strong bones and teeth, and it plays a key role in energy metabolism.
- Selenium: This mineral, found in significant amounts in scallops, acts as a powerful antioxidant, protecting the body's cells from damage caused by free radicals. It is also important for thyroid function and a healthy immune system.
Other Important Nutrients
Scallops also offer smaller amounts of other beneficial nutrients, such as:
- Choline: Important for liver and brain function.
- Zinc: Necessary for immune function and cell growth.
- Magnesium and Potassium: These minerals contribute to heart health and blood pressure regulation.
Raw vs. Cooked: A Nutritional Comparison
There is a slight difference in the nutritional profile of scallops depending on whether they are consumed raw or cooked. The primary difference lies in the water content and density, which affects the concentration of nutrients per ounce. Cooked scallops have a higher concentration of nutrients per ounce due to the reduction of water during the cooking process.
| Nutrient | Raw (per oz) | Cooked (per oz) |
|---|---|---|
| Calories | ~20 kcal | ~31 kcal |
| Protein | ~3 g | ~6 g |
| Total Fat | ~0.1 g | ~0.2 g |
| Carbohydrates | ~1 g | ~2 g |
| Sodium | ~111 mg | ~189 mg |
| Phosphorus | ~95 mg | ~121 mg |
| Vitamin B12 | ~0.4 mcg | ~1 mcg |
Health Benefits of Adding Scallops to Your Diet
Incorporating scallops into your diet can offer a range of health benefits, primarily due to their rich nutrient content.
- Heart Health: The potassium and magnesium in scallops help regulate blood pressure and promote relaxation of blood vessels, reducing the risk of heart disease.
- Weight Management: The combination of low calories and high protein makes scallops an excellent food for weight loss. The high protein content helps increase feelings of satiety, reducing overall calorie intake.
- Brain and Nervous System Support: The high levels of vitamin B12, zinc, and omega-3 fatty acids found in scallops are all crucial for supporting brain function and a healthy nervous system.
- Muscle Building and Repair: As a lean protein source, scallops provide the amino acids necessary for muscle repair and growth, making them a great food for athletes and fitness enthusiasts.
How to Incorporate Scallops into Your Diet
Adding scallops to your meals is simple and can be done in many ways. Here are some ideas:
- Pan-Seared Scallops: This classic preparation method is quick and highlights their natural sweetness. Just a few minutes on each side in a hot pan with a little butter or oil is all it takes.
- Grilled Scallops: For a smoky flavor, thread scallops onto skewers and grill them for a few minutes per side until they develop a nice char.
- Scallop Salads: Add chilled, cooked scallops to a fresh salad for a protein boost and gourmet touch.
- Pasta Dishes: Toss seared scallops into a light pasta dish with lemon, garlic, and fresh herbs.
When sourcing scallops, it's beneficial to be mindful of potential contaminants. Scallops are considered a "good choice" for low mercury content by the U.S. Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA). For more information on safely selecting seafood, see Healthline's guide on the topic.
Conclusion
In summary, the nutritional value of scallops per ounce is quite impressive, offering a significant amount of lean protein, key vitamins like B12, and important minerals like selenium and phosphorus for very few calories. They are a versatile seafood that can support heart health, weight management, and overall nutritional well-being. By understanding their nutrient profile, you can confidently add this delicious and healthy shellfish to your diet.
