Which Has More Protein, Shrimp or Scallops? A Nutritional Breakdown

November 26, 2025 •

4 min read

A 100-gram serving of cooked shrimp contains approximately 24 grams of protein, a figure slightly higher than the average scallop serving. However, the difference is not as significant as many might assume when comparing these two popular seafood options. This article will thoroughly explore which has more protein, shrimp or scallops, and why the distinction matters for a balanced diet.

Quick Summary

This article analyzes the protein content and overall nutritional value of shrimp and scallops, comparing their macronutrient profiles, micronutrient content, and health benefits to help you make an informed dietary choice.

Key Points

Protein Content: Cooked shrimp contains slightly more protein per 100-gram serving than cooked scallops, approximately 24g versus 20g.
Low in Fat and Calories: Both shrimp and scallops are excellent options for a low-calorie, low-fat diet, making them ideal for weight management.
Rich in Micronutrients: Shrimp provides a high dose of Vitamin B12 and selenium, while scallops are an exceptional source of magnesium and potassium.
Preparation Matters: Healthy cooking methods like grilling or steaming maintain the lean protein benefits, whereas frying significantly increases fat and calorie intake.
Omega-3 Fatty Acids: While both contain omega-3s, scallops are highlighted for being a good source of these heart-healthy fats.
Versatile and Flavorful: Both shellfish are culinary powerhouses, offering unique textures and flavors that can be incorporated into a wide variety of dishes.

Shrimp vs. Scallops: A Detailed Nutritional Overview

When it comes to lean protein, both shrimp and scallops are excellent choices for health-conscious individuals. While shrimp typically boasts a slight edge in protein content per 100-gram cooked serving, the overall nutritional story is more complex. Both offer a wealth of micronutrients, including important vitamins and minerals, and are low in fat and calories. Understanding these differences can help you determine which seafood best aligns with your specific dietary goals, whether you are aiming for weight loss, muscle building, or simply healthier eating.

Protein Content: A Closer Look

The protein density of seafood can vary depending on preparation methods, such as cooking, which can reduce water content and concentrate nutrients. When comparing a standard cooked serving size, shrimp consistently shows a marginal lead in protein. A 3-ounce (85-gram) portion of cooked shrimp provides around 20 grams of protein, while the same serving of scallops offers about 18 grams. This difference is minimal in the grand scheme of a daily diet, but it is worth noting for those meticulously tracking their macronutrients. The protein quality in both is high, meaning they provide all nine essential amino acids needed by the human body.

Comparing Fat and Calorie Profiles

Beyond protein, the fat and calorie counts are also important for comparison. Both shrimp and scallops are considered low-calorie, low-fat protein sources. Shrimp, for instance, is extremely low in fat, with minimal saturated fat. Scallops are also low in fat, and a significant portion of their fat content is comprised of heart-healthy omega-3 fatty acids. This makes both a great addition to a weight management plan. However, the preparation method is a critical factor. Frying either seafood in excessive oil will significantly increase its calorie and fat content, erasing the benefits of their natural leanness.

Micronutrient Showdown: Vitamins and Minerals

The nutritional value of shrimp and scallops extends far beyond protein. They are packed with essential vitamins and minerals that contribute to overall health. Shrimp is particularly rich in selenium, a powerful antioxidant, and Vitamin B12, which is vital for nerve function and blood cell formation. Scallops, meanwhile, are a fantastic source of magnesium and potassium, minerals that are crucial for heart health and blood pressure regulation. Both shellfish also provide significant amounts of zinc, copper, and iron.

Cooking and Culinary Considerations

From a culinary perspective, both shrimp and scallops are versatile and cook quickly. Scallops have a delicate, slightly sweet flavor and a tender, melt-in-your-mouth texture when seared correctly. Shrimp has a firmer texture and a more pronounced savory, oceanic flavor. The preparation method can significantly impact the final nutritional profile. For example, a simple sauté with a little garlic and olive oil will keep the dishes light and healthy, while a breaded and deep-fried preparation will not. The choice between them often comes down to personal taste and the recipe being prepared.

Head-to-Head Comparison: Shrimp vs. Scallops


Nutritional Aspect	Shrimp (per 100g, cooked)	Scallops (per 100g, cooked)
Protein	~24g	~20g
Calories	~119 kcal	~111 kcal
Fat	~1.5g	~1.1g
Carbohydrates	~0.5g	~3.1g
Selenium	Excellent Source	Excellent Source
Vitamin B12	Excellent Source	Good Source
Magnesium	Good Source	Excellent Source
Potassium	Good Source	Excellent Source
Omega-3s	Present	Good Source

What Does This Mean for Your Diet?

For most people, the nutritional difference between shrimp and scallops is negligible. Both are fantastic sources of lean protein and essential nutrients. The best choice depends on your specific health goals and personal preferences. If you're looking for the absolute highest protein-per-calorie count, shrimp has a very slight edge, particularly in cooked form. If you're focusing on omega-3 fatty acids, scallops are a strong contender. Ultimately, incorporating both into a varied diet is an excellent strategy for enjoying a wide range of flavors and nutrients. The most important factor for maximizing the health benefits of either seafood is to choose healthy cooking methods, such as grilling, baking, or steaming, rather than frying. For more detailed information on nutrient values, consulting resources like the USDA FoodData Central is always a good practice.

Conclusion

While shrimp contains a slightly higher concentration of protein per gram when cooked, the difference between shrimp and scallops is minimal. Both are high-quality, lean protein sources that are low in calories and rich in essential vitamins and minerals, such as selenium and zinc. The choice between them comes down to individual taste, culinary preference, and the specific mix of micronutrients you are seeking. By focusing on healthy preparation methods, both shrimp and scallops can be a staple in a nutritious, well-rounded diet.

Frequently Asked Questions

Both shrimp and scallops are excellent for weight loss, as they are high in lean protein and low in calories. Shrimp has a slight edge in protein density, which can help increase satiety, but either is a great choice when prepared healthily.

While both contain some omega-3 fatty acids, scallops are often highlighted for containing a slightly higher amount of these heart-healthy fats compared to shrimp.

The calorie counts are very similar, with cooked shrimp averaging around 119 kcal per 100g and cooked scallops averaging about 111 kcal per 100g, making them both low-calorie options.

Yes, both shrimp and scallops are very low in carbohydrates. Shrimp has a slightly lower carb count, but both are suitable for low-carb diets.

The best methods to preserve nutrients and keep calorie counts low are grilling, steaming, or sautéing with minimal oil. Deep-frying should be avoided.

Shrimp is richer in Vitamin B12, a crucial nutrient for energy production and nerve health.

Yes, pairing shrimp and scallops is a common and delicious culinary practice that allows you to enjoy the nutritional benefits and unique flavors of both shellfish simultaneously.