Scallops Nutrition Information: Nutrients, Buying, Preparing

Scallops Nutrition Information: Nutrients, Buying, Preparing
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Scallops

Scallops are mollusks, meaning they have a soft, unsegmented body, no skeleton, and are (usually) enclosed in a shell. Other mollusks include the clam, oyster, snail, conch, mussel, slug, squid, and octopus. Scallops have two fan-shaped shells and the muscle that opens and shuts them are the parts that are generally consumed.

People have been eating scallops for thousands of years. Fresh scallops have a pale creamy color, a soft, fleshy texture, and a delicate taste. Like fish, the nutrition in scallops can also benefit one’s health.

Scallops Nutrition Information

Calories, Fat, and Cholesterol

3.5 ounces (100 grams) of scallops have 112 calories and only 13 of those are from fat. They contain no trans fats, a small amount of saturated fat (0.1 grams), and a small amount of healthy unsaturated fats (including omega 3 and 6) that our bodies require. Although it has 53 milligrams of cholesterol (18% of the daily value - DV), numerous studies suggest it is unhealthy fats, and not cholesterol, that affects cholesterol levels the most.

Including good fats in the diet and limiting/avoiding bad fats (including hydrogenated oil) can greatly benefit cardiovascular health.

Protein

The majority of calories in scallops are from protein. The 3.5 ounce serving has 23.2 grams of protein (46% DV). Protein is necessary for proper growth and has many other important roles in the human body.

Carbohydrates

Scallop nutrition does not include any carbohydrates.

Vitamins and Minerals

The following are vitamins and minerals in a 3.5 ounce serving of scallops:

  • selenium (11% DV)
  • phosphorus (9%)
  • vitamin B12 (6%)
  • zinc (6%)
  • iron (5%)
  • magnesium (4%)
  • potassium (4%)
  • copper (4%)
  • calcium (3%)
  • sodium (3%)
  • niacin (2%)
  • thiamin (2%)
  • vitamin E (2%)
  • vitamin A (1%)
  • riboflavin (1%)
  • vitamin B6 (1%)
  • folate (1%)

How to Buy Scallops

Now that you know about the above scallops nutrition information, start adding some in your diet. The following are tips when buying scallops:

• The flesh of fresh scallops should be white and firm and should not have any evidence of browning. They should be odorless or have a slight sweet scent.

• Frozen scallops should be shiny and solid. The inside of the package should be free of frost. Do not refreeze scallops unless you cook them first.

How to Prepare Scallops

The following are tips on preparing scallops:

• Do not overcook. They only require a few minutes. Overcooking can cause scallops to become tough and fibrous.

• To bake scallops, preheat the oven to 375° F. Place the scallops in a shallow baking pan lined with aluminum foil (greased) and bake for 12 - 15 minutes until slightly firm and white.

• You can also broil, sauté, grill, or stir-fry scallops.

Sources Used

Nutrition Data: Mollusks, scallop, (bay and sea), cooked, steamed - https://nutritiondata.self.com/facts/finfish-and-shellfish-products/7741/2

WHFoods: Scallops - https://www.whfoods.com/genpage.php?tname=foodspice&dbid=105

Fish Ex: Scallop Preparation and Cooking Tips - https://www.fishex.com/recipes/scallops/scallop-cooking-tips.html

Photo Credit

Image courtesy of https://www.flickr.com/photos/[email protected]/2124736233