General

Scallops Nutrition Facts In (Step by Step)

Scallops

Though lobster and shrimp get all the love, scallops remain some of the most delicious shellfish to grace the seas. With 75 calories and 14 grams of protein per 3 ounces, sea scallops offer a great calorie value for the scallop nutrition they provide, including plenty of cancer-fighting B12.

What Is a Scallop?

According to the U.S. National Oceanic and Atmospheric Administration Fisheries department, scallops are bivalve creatures like clams and oysters with two shells held together by an abductor’s muscle, the part commonly eaten in the United States.

There are many benefits of scallops as not only nutritious but also environmentally-conscious seafood because they are not at risk for overfishing like many other species.

There are more than 10,000 identified species of bivalve, and they populate areas of both fresh and saltwater, all over the world. Bivalves have been vital to humans throughout history.

The healthy fats and protein in scallops have been important in the human diet. Scallop and other bivalve shells have also been used as decoration for bodies and homes and even as currency, according to a paper by Paul Bunje at the University of California Museum of Paleontology at Berkeley.

Because bivalves filter the water around them, they are impacted by chemicals or waterborne microorganisms like bacteria or viruses that could cause illness, says the U.S. Environmental Protection Agency. You should check your state, territory, or tribal advisories for any recommendations on seafood limitations or source bodies of water to avoid.

Good Fats in Seafood

The Dietary Guidelines for Americans recommends eating a wide variety of protein sources, including at least 225 grams (approximately 8 ounces) of seafood each week. Aim for average consumption of 250 milligrams per day of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two types of fish-derived omega-3 fatty acids.

This dietary guideline in particular is associated with reduced cardiac deaths among healthy adults and improved infant health outcomes when followed during pregnancy or breastfeeding. Pregnant people should eat 225 to 340 grams of seafood (8 to 12 ounces) from a variety of sources high in EPA and DHA, while low in contaminants like methyl mercury.

Read more: O-mazing Omega: The Benefits of Omega-3, -6, and -9 Fish Oils

While scallop nutrition profile makes them an excellent source of fatty acids, check with your doctor and watch fishing advisories for information about mercury and other contaminants. Low-mercury alternatives to more risky bivalves include anchovies, herring, salmon, sardines, shad, and trout. Enjoy a wide variety of seafood with most meals including low-mercury options.

Nutrition Facts

Serving Size: 3 ounces

Calories: 93

Protein: 18 g

Fat: 0 g

Saturated: 0 g

Monounsaturated: 0 g

Polyunsaturated: 0 g

Carbohydrate: 0 g

Sugar: 0 g

Fiber: 0 g

Key Vitamins and Minerals

Vitamin B12

Amount: 1.2 mcg

Daily Value: 18%

Iron

Amount: 2.4 mg

Daily Value: 15%

Magnesium

Amount: 46.2 mg

Daily Value: 12%

Phosphorus

Amount: 284 mg

Daily Value: 27%

Potassium

Amount: 399 mg

Daily Value: 12%

Zinc

Amount: 2.4 mg

Daily Value: 18%

Copper

Amount: .3 mg

Daily Value: 12%

Selenium

Amount: 23.4 mcg

Daily Value: 33%