How Many Calories in Scallops? Nutrition Facts & Macros
A serving of scallops (85 g, about 5 large) has 94 calories
Protein 17.5g · Carbs 4.6g · Fat 0.7g
Scallops are a prized shellfish delicacy — delivering 20.54 g of protein per 100 g with almost no fat (0.84 g). Unlike most shellfish, scallops contain 5.41 g of carbohydrates per 100 g, primarily from natural glycogen stored in the muscle. They are an outstanding source of phosphorus (426 mg per 100 g) and a good source of magnesium (37 mg). Here's everything about scallop calories and macros, based on USDA data. Steamed scallops are about 70% water.
464 kJ · per 100g · Water: 70.25 g
Calorie Calculator: Scallops (Steamed)
85 g Scallops (Steamed) contains 94 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving / ~5 large (85 g) | 94 kcal | 17.5g | 4.6g | 0.7g |
| 1 large scallop (17 g) | 19 kcal | 3.5g | 0.9g | 0.1g |
| 100 grams | 111 kcal | 20.5g | 5.4g | 0.8g |
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Scallops (Steamed) — Nutrition Facts
| Scallops (Steamed) | per 100g |
|---|---|
| Calories | 111 kcal |
| Protein | 20.54 g |
| Fat | 0.84 g |
| Carbs | 5.41 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 667 mg |
| Potassium | 314 mg |
| Magnesium | 37 mg |
| Phosphorus | 426 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.112 mg |
| Folate | 20 mcg |
| Manganese | 0.029 mg |
| Water | 70.25 g |
Source: USDA FoodData Central (FDC ID: 167742) · Data verified April 2026
Variations
Steamed scallops
111 kcal per 100 g — the baseline. Plain steamed, no added fat. 20.54 g protein, 0.84 g fat. The healthiest preparation method.
Pan-seared in butter
~137 kcal per 100 g — seared in butter for a golden caramelized crust. Adds ~2-3 g of fat per serving from the butter. A restaurant classic with rich flavour but higher calories than steamed.
Breaded and fried
~210 kcal per 100 g — nearly double the calories of steamed due to breading and oil absorption. Adds ~10 g fat and ~15 g carbs per 100 g from the coating. A popular appetizer, but significantly higher in calories and carbs.
Dietary Perspectives
For Weight Loss
Excellent for weight loss — 111 kcal per 100 g with 20.54 g protein and almost zero fat (0.84 g). A serving of 5 large scallops (85 g) has just 94 kcal with 17.5 g protein. That's one of the best protein-to-calorie ratios among seafood. Watch preparation — pan-searing in butter or breading adds significant calories. Steam or grill plain for weight loss.
For Athletic Performance
Strong lean protein at 20.54 g per 100 g for muscle repair at only 111 kcal. Outstanding phosphorus (426 mg per 100 g) for bone health and energy metabolism. Good magnesium (37 mg) for muscle function. The 5.41 g carbs from natural glycogen makes scallops slightly more energy-providing than other shellfish — useful for post-workout recovery. Low cholesterol at 41 mg per 100 g.
For Keto
Good for keto but watch the carbs — 5.41 g per 100 g from natural glycogen, not added sugar. A serving (85 g) has about 4.6 g carbs. That's more than shrimp (0 g), crab (0 g), or lobster (0 g). Still manageable on keto, but count them toward your daily limit. Pan-sear in butter for extra keto fat. The high protein (20.54 g) and low fat (0.84 g) means you need added fat sources to meet keto macros.
Frequently Asked Questions
How many calories are in scallops?
Steamed scallops contain 111 calories per 100 g. A serving of about 5 large sea scallops (85 g) has approximately 94 calories. A single large scallop (17 g) has about 19 calories. Most calories come from protein (20.54 g per 100 g), with 5.41 g of carbs from natural glycogen and only 0.84 g of fat.
How much protein is in scallops?
Steamed scallops contain 20.54 g of protein per 100 g — one of the highest among shellfish. A serving of 5 large scallops (85 g) provides about 17.5 g of complete protein with all essential amino acids. Per 100 kcal, scallops deliver 18.5 g of protein, making them an excellent lean protein source.
Are scallops healthy?
Scallops are very healthy — lean at 111 kcal per 100 g with 20.54 g protein and only 0.84 g fat. They are an outstanding source of phosphorus (426 mg, 61% DV) for bone health and energy metabolism, and provide good magnesium (37 mg). Cholesterol is low at 41 mg per 100 g. The main watch point is sodium — 667 mg per 100 g, so factor that into your daily intake.
Scallops vs shrimp — which has more protein?
Per 100 g: scallops have 20.54 g protein at 111 kcal; shrimp has 20.1 g protein at 85 kcal. Protein content is nearly identical, but shrimp is lower in calories because scallops have 5.41 g of carbs (from glycogen) while shrimp has zero. Shrimp is leaner per calorie, but both are excellent protein sources.
Are scallops good for weight loss?
Scallops are excellent for weight loss. A serving of 5 large scallops (85 g) has just 94 calories with 17.5 g of protein and almost zero fat. That's one of the best protein-to-calorie ratios among seafood. Watch preparation — pan-searing in butter or breading and frying adds significant calories. Steam or grill plain for the best weight-loss results.
Are scallops keto-friendly?
Scallops are good for keto but watch the carbs — 5.41 g per 100 g from natural glycogen, not added sugar. A serving (85 g) has about 4.6 g carbs. That's significantly more than shrimp (0 g), crab (0 g), or lobster (0 g). Still manageable on keto, but count them toward your daily limit. Pan-sear in butter for extra keto-friendly fat.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Scallops (Steamed) | 111 | 20.54g | 5.41g | 0.84g |
| Shrimp (Raw) | 85 | 20.1g | 0g | 0.51g |
| Lobster (Cooked) | 89 | 19g | 0g | 0.86g |
| Crab (Cooked) | 83 | 17.88g | 0g | 0.74g |
| Cod (Atlantic) | 82 | 17.81g | 0g | 0.67g |
per 100g
Per 100 g, steamed scallops have 111 kcal with 20.54 g protein — more calories than shrimp (85 kcal), lobster (89 kcal), or crab (83 kcal), mainly due to the 5.41 g of natural glycogen carbs that other shellfish lack. The protein and fat content are comparable across all four.
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