Are Scallops Healthy? Complete Guide to Nutrition, Benefits & Safety

Scallops are a popular seafood delicacy enjoyed worldwide, prized for their delicate flavor and tender texture. But beyond their culinary appeal, many health-conscious consumers want to know: are scallops actually healthy?

The short answer is yes. Scallops are exceptionally nutritious shellfish that provide high-quality protein, essential vitamins, minerals, and beneficial omega-3 fatty acids. However, like all seafood, there are some considerations regarding allergies and heavy metal content that consumers should understand.

This comprehensive guide examines the nutritional profile of scallops, their health benefits, potential risks, and whether they deserve a place in your healthy eating plan.

What Are Scallops?

Scallops are bivalve mollusks that live in saltwater environments across the globe. They’re harvested from fisheries along coastlines in numerous countries, including the United States, Canada, Japan, and various European nations.

The edible portion of a scallop is the adductor muscle—the part that opens and closes the shell. This muscle is what you find in stores and restaurants. When properly prepared, scallops have a subtly sweet taste and a buttery, tender consistency that makes them a favorite among seafood lovers.

There are two main types available commercially: bay scallops (smaller) and sea scallops (larger), both offering similar nutritional benefits.

Scallop Nutrition Facts

Scallops are nutritional powerhouses, delivering impressive amounts of protein and essential micronutrients with minimal calories and fat. Understanding their nutritional composition helps explain why they’re considered such a healthy food choice.

A 3.5-ounce (100-gram) serving of steamed scallops provides approximately:

• Calories: 137
• Protein: 24 grams
• Carbohydrates: 6.3 grams
• Fat: 1 gram
• Omega-3 fatty acids: 205 mg
• Vitamin B12: 2.5 micrograms (over 100% DV)
• Selenium: 25.5 micrograms (46% DV)
• Phosphorus: 499 mg (50% DV)
• Magnesium: 44 mg (11% DV)
• Potassium: 367 mg (10% DV)
• Zinc: 1.8 mg (16% DV)
• Iron: 0.7 mg

This nutritional profile makes scallops an excellent source of lean protein while being remarkably low in calories and saturated fat—an ideal combination for health-conscious eating.

Health Benefits of Eating Scallops

The impressive nutritional content of scallops translates into numerous health benefits that make them a valuable addition to a balanced diet.

High-Quality Protein Source

With 24 grams of protein per 3.5-ounce serving, scallops are among the most protein-dense foods available. This high-quality protein contains all nine essential amino acids your body needs but cannot produce on its own.

Adequate protein intake supports muscle maintenance and growth, helps repair body tissues, produces enzymes and hormones, and contributes to feelings of fullness that can aid weight management.

Excellent for Weight Management

Scallops are exceptionally low in calories while being highly satisfying due to their protein content. This makes them an ideal food for anyone looking to lose weight or maintain a healthy body weight.

Research consistently shows that increasing protein intake while reducing overall calories promotes fat loss while preserving lean muscle mass. The protein in scallops helps you feel fuller longer, naturally reducing your tendency to overeat.

Additionally, protein has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting and metabolizing protein. Some studies suggest that regularly consuming lean seafood like scallops instead of higher-calorie meats may reduce overall caloric intake by 4-9%, supporting long-term weight control.

Supports Heart Health

Scallops provide several nutrients that specifically benefit cardiovascular health, including magnesium, potassium, and omega-3 fatty acids.

Magnesium and potassium work together to help relax blood vessel walls, which can lower blood pressure—a major risk factor for heart disease and stroke. Studies show that people with adequate magnesium levels have significantly lower risks of heart attack and cardiovascular death.

Research has found that individuals with magnesium blood levels below 0.80 mmol/L had up to 54% higher risk of dying from heart attack compared to those with optimal levels.

The omega-3 fatty acids in scallops also contribute to heart health by reducing inflammation, lowering triglyceride levels, and supporting healthy blood vessel function.

Promotes Brain and Nervous System Health

Scallops are rich in nutrients crucial for optimal brain function and nervous system health throughout your lifespan.

Vitamin B12: Just one serving of scallops provides more than 100% of your daily B12 needs. This vitamin is essential for producing myelin, the protective coating around nerve fibers. B12 deficiency is linked to cognitive decline, memory problems, and mood disorders. Getting adequate B12 is especially important during pregnancy for proper fetal brain development.

Omega-3 fatty acids: These essential fats are integral components of brain cell membranes and play vital roles in neurotransmitter function. Adequate omega-3 intake during pregnancy and childhood supports healthy brain development, while in adults it may help protect against cognitive decline and reduce risk of depression.

Zinc: This mineral supports neurotransmitter function and protects brain cells from oxidative stress. Research indicates that zinc deficiency may accelerate cognitive decline and worsen neuroinflammation.

Provides Essential Trace Minerals

Scallops are an outstanding source of several trace minerals that many people don’t get enough of through their regular diet.

Selenium: This powerful antioxidant mineral supports immune function, protects cells from oxidative damage, and is necessary for healthy thyroid hormone metabolism. Adequate selenium intake may reduce risk of certain cancers and support cognitive health.

Zinc: Beyond brain health, zinc supports immune function, wound healing, protein synthesis, and DNA production. It’s particularly important for growth and development during pregnancy, childhood, and adolescence.

Copper: Though needed in smaller amounts, copper is essential for iron absorption, red blood cell formation, nerve function, and immune health. It may also protect against cardiovascular disease.

Low in Mercury

Unlike some larger predatory fish that accumulate high mercury levels, scallops are classified as a “low mercury” or “good choice” seafood by both the U.S. Environmental Protection Agency (EPA) and Food and Drug Administration (FDA).

This makes scallops a safer seafood option for frequent consumption, including for pregnant women, nursing mothers, and young children who need to be more careful about mercury exposure.

Potential Risks and Concerns

While scallops offer numerous health benefits, there are some potential concerns to be aware of before adding them to your regular diet.

Shellfish Allergies

Shellfish allergy is one of the most common food allergies, affecting up to 10% of the population in some studies. Unlike many childhood allergies, shellfish allergy typically develops in adulthood and usually persists for life.

The allergic reaction occurs when the immune system mistakenly identifies a protein called tropomyosin (found in shellfish) as harmful and triggers a defensive response.

Symptoms of shellfish allergy can range from mild to severe and may include:

• Hives, itching, or skin rash
• Swelling of the lips, tongue, face, or throat
• Nasal congestion or difficulty breathing
• Stomach pain, nausea, vomiting, or diarrhea
• Dizziness or lightheadedness
• Tingling sensation in the mouth

In severe cases, shellfish allergy can cause anaphylaxis—a life-threatening reaction that requires immediate emergency medical treatment. If you experience difficulty breathing, rapid pulse, severe drop in blood pressure, or loss of consciousness after eating scallops, seek emergency help immediately.

Interestingly, scallops, along with oysters, mussels, and clams (bivalve mollusks), tend to cause fewer allergic reactions compared to crustacean shellfish like shrimp, crab, and lobster. Some people with shellfish allergies may tolerate scallops while reacting to other types.

If you suspect you have a shellfish allergy, consult with an allergist for proper testing and diagnosis before consuming scallops or other shellfish.

Heavy Metal Accumulation

Like other seafood, scallops can accumulate heavy metals from their ocean environment, including mercury, cadmium, lead, and arsenic. The concentration varies depending on where they’re harvested and environmental pollution levels in those waters.

Chronic exposure to heavy metals poses health risks:

• Mercury: Can impair brain function and development, particularly concerning for fetuses, infants, and young children
• Cadmium: May cause kidney damage with long-term exposure
• Lead: Can damage the nervous system, kidneys, and other organs
• Arsenic: Associated with increased cancer risk

Research specifically on scallops shows they tend to be relatively low in mercury but may contain higher levels of cadmium depending on their origin. However, the overall heavy metal content in scallops is generally considered to be at levels where the health benefits of moderate consumption outweigh the risks for most people.

Purines and Gout

Scallops contain moderate levels of purines—compounds that break down into uric acid in your body. For people with gout or those prone to high uric acid levels, consuming high-purine foods can trigger painful gout attacks.

If you have gout or a history of high uric acid, you may want to limit scallop consumption and consult with your healthcare provider about appropriate dietary restrictions.

Foodborne Illness Risk

Like all seafood, improperly handled or undercooked scallops can carry bacteria, viruses, or parasites that cause foodborne illness. Symptoms may include nausea, vomiting, diarrhea, and abdominal cramping.

To minimize this risk:

• Purchase scallops from reputable sources
• Keep them refrigerated until ready to cook
• Cook them to an internal temperature of 145°F (63°C)
• Avoid leaving cooked scallops at room temperature for more than 2 hours
• When in doubt, throw it out—don’t eat scallops that smell fishy or appear discolored

Who Should Eat Scallops?

Scallops are an excellent nutritional choice for most people, particularly those who:

• Want to increase protein intake while managing calories
• Are following heart-healthy eating patterns
• Need to boost intake of vitamin B12, selenium, or other trace minerals
• Are looking for low-mercury seafood options
• Follow pescatarian diets
• Want diverse, nutrient-dense protein sources

Pregnant and nursing women can safely enjoy scallops as they’re classified as low-mercury seafood. The nutrients in scallops, particularly omega-3 fatty acids and vitamin B12, are especially beneficial during pregnancy for fetal brain development.

Who Should Limit or Avoid Scallops?

Certain individuals may need to limit or completely avoid scallops:

• People with shellfish allergies: Should avoid scallops unless specifically tested and cleared by an allergist
• Those with gout or high uric acid: May need to limit consumption due to purine content
• Individuals with specific kidney conditions: Should consult their healthcare provider about seafood intake
• People on sodium-restricted diets: Should be mindful as some prepared scallops are treated with sodium-containing solutions

If you have any concerns about whether scallops are appropriate for your individual health situation, consult with your healthcare provider or a registered dietitian.

How Much Scallops Should You Eat?

The FDA and EPA recommend eating 2-3 servings of “good choice” seafood per week, with each serving being about 4 ounces. Scallops fall into this “good choice” category due to their low mercury content.

For optimal health benefits and to minimize any potential risks from heavy metals, it’s wise to:

• Eat a variety of low-mercury seafood rather than the same type repeatedly
• Aim for 8-12 ounces of mixed seafood per week
• Choose wild-caught scallops when possible
• Rotate between different types of fish and shellfish

Tips for Selecting and Preparing Scallops

To get the most nutritional benefit and best flavor from scallops:

Buying Fresh Scallops

• Look for scallops that are firm, plump, and slightly translucent
• They should smell sweet and ocean-fresh, not fishy
• Avoid scallops sitting in milky liquid, which may indicate chemical treatment
• Choose “dry” scallops over “wet” ones when possible (wet scallops are treated with phosphates to extend shelf life and absorb water, which affects flavor and nutrition)
• Buy from reputable seafood markets or trusted sources

Healthy Cooking Methods

To preserve the nutritional value of scallops while maximizing flavor:

• Searing: Quick-sear in a hot pan with minimal oil for a caramelized exterior
• Grilling: Thread onto skewers and grill for smoky flavor
• Baking: Bake with herbs and lemon for a low-fat preparation
• Steaming: Gentle steaming preserves the most nutrients

Avoid deep-frying or heavy cream sauces, which add unnecessary calories and saturated fat. Instead, enhance flavor with:

• Fresh herbs (parsley, thyme, basil)
• Citrus juice and zest
• Garlic and shallots
• Light olive oil or grass-fed butter (in moderation)
• White wine or broth

Scallops vs. Other Seafood

How do scallops compare nutritionally to other popular seafood choices?

Scallops vs. Shrimp: Both are low in calories and high in protein. Shrimp contains slightly more cholesterol but also more selenium. Both are considered low-mercury options.

Scallops vs. Salmon: Salmon contains significantly more omega-3 fatty acids (about 10 times more), but also more calories and fat. Scallops are leaner and lower in mercury.

Scallops vs. Cod: Both are lean, low-calorie proteins. Scallops provide more vitamin B12 and minerals, while cod offers more vitamin B6.

Scallops vs. Oysters: Oysters are extremely high in zinc and vitamin B12, even more so than scallops. Both are nutritionally excellent choices.

The best approach is to eat a variety of seafood to obtain a broad spectrum of nutrients while minimizing exposure to any particular contaminants.

Sustainability Considerations

Beyond personal health, many consumers consider environmental sustainability when choosing seafood. The sustainability of scallops varies by fishing method and location.

Generally, scallops that are:

• Farmed in the United States or Canada tend to be sustainable choices
• Wild-caught using diver harvesting is most environmentally friendly
• Harvested with well-managed dredging operations can also be sustainable

Look for certifications from organizations like the Marine Stewardship Council (MSC) or check resources like Seafood Watch for current recommendations on the most sustainable scallop choices.

The Bottom Line: Are Scallops Healthy?

Yes, scallops are undeniably healthy for most people. They’re nutritional superstars that deliver exceptional amounts of high-quality protein, vitamin B12, selenium, and other essential nutrients with minimal calories and fat.

Regular scallop consumption may support:

• Healthy weight management
• Cardiovascular health
• Brain and nervous system function
• Strong immune system
• Healthy metabolism

While there are some considerations—particularly for those with shellfish allergies or specific health conditions—scallops are classified as a safe, low-mercury seafood choice appropriate for regular consumption by most people, including pregnant women.

For optimal health benefits, include scallops as part of a varied diet that features diverse protein sources and plenty of vegetables, fruits, whole grains, and healthy fats. Aim to eat 2-3 servings of low-mercury seafood like scallops each week as part of a balanced eating pattern.

Whether simply seared with butter and herbs or incorporated into more complex dishes, scallops offer a delicious and nutritious way to support your overall health and wellness goals.

Sources:

• USDA FoodData Central – Scallops Nutrition Data
• PubMed Central – National Institutes of Health Research Database
• EPA/FDA – Fish and Shellfish Consumption Advice
• National Institutes of Health Office of Dietary Supplements
• American College of Allergy, Asthma & Immunology – Shellfish Allergy
• Food Allergy Research & Education (FARE)