Which is healthier, scallops or salmon? A complete nutritional showdown

According to nutrition experts, both salmon and scallops are healthy protein sources, but salmon is generally considered more nutrient-dense due to its higher omega-3 fatty acid content. This article will provide a definitive breakdown of which is healthier, scallops or salmon, based on their unique nutritional profiles.

Quick Summary

This guide provides a detailed nutritional comparison of scallops and salmon, focusing on key metrics like protein, omega-3s, and mineral content. Determine which seafood option best aligns with your dietary needs and health goals.

Key Points

• Omega-3 Winner: Salmon: Salmon is the superior source of omega-3 fatty acids, which are crucial for heart and brain health.

• Leanest Option: Scallops: Scallops are an extremely lean, low-calorie protein, making them an excellent choice for weight management.

• Protein Levels Are Comparable: Both seafoods offer a high-quality protein source, with a typical serving of scallops often having a slightly higher protein-to-calorie ratio.

• Nutrient Strengths Vary: Salmon is rich in Vitamin D and B-vitamins, while scallops provide an excellent source of Vitamin B12, magnesium, and zinc.

• Sodium and Fat Differ: Scallops are higher in sodium, while salmon is higher in fat, though it is primarily heart-healthy fat.

• Preparation is Key: The overall healthiness of either seafood is heavily influenced by how it is prepared; opt for healthy cooking methods like baking or grilling.

Scallops vs. Salmon: A Nutritional Head-to-Head

Determining which is healthier, scallops or salmon, isn't a simple choice, as both offer impressive health benefits. The answer largely depends on your specific dietary needs and what you prioritize in your meal. Salmon is a fatty fish celebrated for its high omega-3 content, while scallops are an exceptionally lean shellfish packed with minerals. This breakdown will help you understand the core differences.

The Omega-3 Fatty Acid Showdown

For essential fatty acids, the competition isn't close. Salmon is a nutritional powerhouse, widely known for its abundance of omega-3s, specifically EPA and DHA. These polyunsaturated fats are critical for reducing inflammation, supporting heart health, and promoting brain function. Scallops do contain some omega-3s, but in significantly smaller amounts, which is why they are considered a lean protein. If your primary health goal is to boost your omega-3 intake, salmon is the clear winner.

Protein Prowess: Lean Muscle Builders

Both scallops and salmon are excellent sources of high-quality, complete protein, which is essential for muscle repair, hormone production, and satiety.

• Scallops: A 100-gram serving offers approximately 24 grams of protein, making them an excellent lean source.
• Salmon: A 100-gram serving of wild Atlantic salmon contains about 22.3 grams of protein. The protein content is comparable, so either option is a great choice for hitting your protein goals, particularly for athletes and those managing their weight.

Vitamins and Minerals: A Micronutrient Battle

Both seafoods contribute valuable vitamins and minerals to your diet, but they offer different strengths.

Salmon's Vitamin and Mineral Highlights:

• Vitamin D: One of the few natural food sources of this crucial nutrient for bone health and immune function.
• B-Vitamins: Rich in B12, B6, and niacin, which support energy metabolism and nerve function.
• Selenium: A potent antioxidant that supports thyroid function.
• Potassium: Helps regulate blood pressure and fluid balance.

Scallops' Vitamin and Mineral Highlights:

• Vitamin B12: An outstanding source for nerve health and red blood cell production.
• Selenium: Also rich in this antioxidant mineral.
• Magnesium: Essential for blood pressure regulation and relaxation of blood vessels.
• Zinc: Important for immune function and cell growth.

Fat and Calories: Lean vs. Fatty

Here is where the most significant difference lies. Scallops are a low-calorie, low-fat protein source, with just 1 gram of fat per 100 grams. Salmon, as a fatty fish, contains more calories and fat (including the healthy omega-3s). For those on a very low-fat diet, scallops are the better option. However, the fat in salmon is predominantly heart-healthy, not the saturated kind you might be looking to limit.

Health Benefits of Salmon

Regularly incorporating salmon into your diet offers a wide range of benefits:

• Superior Heart Health: High omega-3 content can lower triglycerides, reduce inflammation, and decrease the risk of cardiovascular diseases.
• Enhanced Brain Function: Omega-3 fatty acids, particularly DHA, are vital for brain development and cognitive function.
• Support During Pregnancy: Omega-3s and other nutrients support fetal brain development and are safer than larger, high-mercury fish.
• Strong Bones: Vitamin D contributes to bone health, especially important as we age.

Health Benefits of Scallops

Scallops are a valuable addition to any healthy eating plan, especially for those seeking a lean protein source.

• Weight Management: The low calorie and high protein content promote satiety without excess fat.
• Heart Health Support: While lower in omega-3s, scallops provide heart-healthy minerals like magnesium and potassium that help regulate blood pressure.
• Nervous System Function: An excellent source of vitamin B12, critical for nerve cell function and preventing high homocysteine levels associated with cognitive decline.
• Bone Health: Provide essential minerals like magnesium and calcium to support bone mineral density.

Potential Risks and Considerations

Both seafood options have potential downsides to be aware of.

Scallop Risks

• Shellfish Allergies: Scallops, like all shellfish, can cause severe allergic reactions in some individuals.
• Sodium Content: Plain scallops have a relatively high sodium content, which can be an issue for those on a low-sodium diet.
• Heavy Metals: While low, there is still a risk of heavy metal accumulation, though much lower than larger predatory fish.

Salmon Risks

• Farmed vs. Wild: Farmed salmon can contain higher levels of certain pollutants (like PCBs) and antibiotics than wild-caught salmon. It also has more saturated fat.
• Mercury: Like all fish, salmon can contain mercury, though it is considered a low-mercury fish and safe for consumption by most groups, including pregnant women, when eaten in moderation.

Scallops vs. Salmon: Nutritional Comparison Table

Based on a standard 3-ounce (85g) serving, broiled/cooked.

Nutrient	Scallops	Salmon (Wild Atlantic)
Calories	~100	~121
Protein	~29g	~22g
Total Fat	~1g	~5.4g
Saturated Fat	~0g	~0.8g
Omega-3s	~0.2g	~2.2g
Vitamin B12	Excellent Source	Excellent Source
Vitamin D	Trace	Excellent Source
Selenium	Good Source	Good Source
Sodium	~275mg	~37mg
Cholesterol	~60mg	~47mg

Note: Nutritional values can vary depending on species, preparation, and whether the fish is wild or farmed.

Conclusion: Which Seafood is Right for You?

Both scallops and salmon are highly nutritious additions to a healthy diet. Your personal choice should be based on your health goals and preferences.

• Choose Salmon if... Your primary focus is maximizing your intake of heart-healthy and brain-boosting omega-3 fatty acids. Salmon also offers valuable vitamin D and a lower sodium profile.
• Choose Scallops if... You are seeking an extremely lean, low-calorie protein source to help with weight management. They are also packed with important minerals like magnesium, zinc, and B12.

Ultimately, a balanced diet that includes a variety of seafood, possibly alternating between scallops and salmon, is the best approach to receiving a broad spectrum of nutrients. Always pay attention to sustainable sourcing and healthy cooking methods to maximize the benefits of either delicious option. For more information on essential fatty acids, see the NIH fact sheet on Omega-3s.

Frequently Asked Questions

Is salmon or scallops better for weight loss?

Scallops are lower in calories and fat, which can be beneficial for weight loss. However, salmon's healthy fats and protein are also highly satiating, so the best choice depends on your overall dietary approach and cooking methods.

Which seafood has more protein per serving?

While both are excellent protein sources, a typical 3-ounce serving of scallops (29g) can contain slightly more protein than a similar serving of wild Atlantic salmon (22g), though figures can vary.

Are scallops safe to eat regarding heavy metals?

Scallops generally accumulate fewer heavy metals than larger predatory fish. Consuming them in moderation from trusted, sustainable sources is safe for most people.

Can you get enough omega-3s from scallops?

No, scallops contain some omega-3s but not nearly as much as fatty fish like salmon. For a significant omega-3 intake, salmon is the superior choice.

How does farmed salmon compare to wild salmon nutritionally?

Farmed salmon can have higher omega-3 levels but may also contain more saturated fat, pollutants, and antibiotics. Wild salmon is generally considered healthier overall, with a better omega-6 to omega-3 ratio.

What is the main nutritional benefit of scallops?

The main benefit of scallops is that they are an exceptionally lean, high-protein source that is also rich in essential minerals like magnesium, selenium, and zinc.

Is one better for heart health?

Both support heart health, but salmon is generally considered better due to its high omega-3 content, which directly benefits cardiovascular health. Scallops support heart health through their low saturated fat and mineral content.

Which is more budget-friendly, scallops or salmon?

Scallops are often more expensive than salmon, making salmon a more cost-effective option for many consumers. Frozen options for both can help reduce costs.