Yes, sea scallops are high in protein: about 27 g per 3 oz cooked, with lean calories and very little fat.
People often ask, “are sea scallops high in protein?” Short answer: yes. If you want a lean seafood that still delivers a big protein punch per bite, sea scallops fit the bill. A standard cooked serving (3 oz/84–85 g) packs roughly 27 grams of protein with about 140 calories, based on federal nutrition tables. That ratio puts scallops in the upper tier among common fish and shellfish, and it helps whether you’re building meals for training, weight management, or simple weeknight dinners.
Sea Scallops Protein Content: How Much Per Serving
Cooked scallops shrink a bit as moisture leaves the muscle, so the protein concentration rises. That’s why the same weight of cooked scallops yields more protein than the raw weight suggests. Raw scallops hover near ~12 g of protein per 100 g; once cooked, an 84–85 g serving lands around 27 g. Those numbers come from federal datasets aggregated and displayed by trusted nutrition resources and the U.S. Food and Drug Administration’s seafood poster.
Protein At A Glance (Early Cheat Sheet)
The table below pulls the most useful serving sizes you’ll see on packages and in recipes, so you can plan portions fast.
| Serving | Protein | Calories |
|---|---|---|
| Scallops, cooked, 3 oz (about 6 large) | ~27 g | ~140 kcal |
| Scallops, cooked, 1 oz | ~4 g | ~32 kcal |
| Scallops, cooked, 100 g | ~20–23 g | ~100–120 kcal |
| Scallops, raw, 100 g | ~12.3 g | ~69–90 kcal |
| Scallops, raw, 3 oz (85 g) | ~10–11 g | ~60–80 kcal |
| Scallops, about 6 large (cooked yield) | ~27 g | ~140 kcal |
| Protein per 100 kcal (cooked) | ~18–22 g | — |
Numbers for cooked 3 oz and the “about 6 large” line come from the FDA’s cooked-seafood poster. Raw values and per-ounce figures trace back to USDA-based data published on MyFoodData. Both sets are handy for menu planning and label cross-checks.
Why Scallops Count As A Lean, High-Protein Pick
Scallops are almost all water and muscle protein. Fat stays low, carbs are negligible, and the calorie tally per serving is friendly. You can pan-sear them in minutes and still land near 27 grams of protein for a standard cooked portion. This makes scallops an easy way to lift the protein content of pasta, salad, grain bowls, or a simple veg-and-seafood plate without pushing calories through the roof.
How That Stacks Up To Daily Protein Needs
The basic benchmark many dietitians use is the Recommended Dietary Allowance for protein: 0.8 g per kilogram of body weight per day. For a 68 kg person, that’s about 54 g per day; for 80 kg, about 64 g. A single 3 oz cooked serving of scallops can cover nearly half of that smaller target. You’ll find the formal definition on the U.S. Office of Dietary Supplements page. RDA overview.
Cooking Method And Protein Yield
Dry-searing or broiling pulls off surface moisture and firms the muscle. The change concentrates protein per gram of edible weight compared to raw. That’s why the FDA’s cooked table shows a bigger number than what raw databases list per the same mass. If you cook with a buttery sauce, energy density will rise, but the protein grams in the scallops themselves hold steady.
Are Sea Scallops High In Protein? Serving Ideas That Hit The Mark
If the question is “are sea scallops high in protein?” the best way to prove it is to plate portions that meet your goal. Here are simple builds that keep the macro ratio in a strong place without extra fuss.
Fast Plates For 25–40 Grams Of Protein
- Seared Scallops + Greens: 3 oz cooked scallops over arugula with lemon. Add a spoon of white beans for fiber without denting the protein ratio. ~27 g protein from the scallops alone.
- Scallop Tacos: 3–4 oz cooked scallops in corn tortillas with slaw and lime yogurt. Even at 3 oz you’re around 27 g protein before toppings.
- Grain Bowl: Farro, tomatoes, and 3 oz seared scallops; finish with herbs and olive oil. Clean protein, balanced texture.
Portion Cues When Buying
Packages often list counts per pound. Large “U-10 to U-20” sea scallops usually run 10–20 pieces per pound before cooking. A typical 3 oz cooked portion is often about six large pieces after moisture loss. Pair that with a starch and greens and you’ve got a solid plate with a clear protein anchor.
Nutrients You Pick Up Alongside Protein
Scallops bring more than protein to the table. They supply vitamin B12, phosphorus, iodine, and selenium in helpful amounts per serving, while keeping saturated fat low. Sodium can climb if you season heavily or use salted butter, so season to taste and balance sauces with acid (lemon, vinegar) rather than only salt. The raw and cooked database pages list these minerals line by line if you want a deeper dive.
Complete Protein And Amino Acids
Animal-source seafood supplies all nine indispensable amino acids. When you spread protein across the day, scallops slot in smoothly at lunch or dinner. Round out the plate with vegetables and slow-digesting carbs and you’ll hit a steady pattern that supports recovery and satiety.
How Scallops Compare With Other Seafood
The FDA’s cooked-seafood table lists many species at a 3 oz serving size, which makes comparisons simple. Here’s a quick view using the same 3 oz cooked baseline you saw above.
| Seafood (Cooked, 3 oz) | Protein | Calories |
|---|---|---|
| Sea Scallops | ~27 g | ~140 kcal |
| Tuna | ~26 g | ~130 kcal |
| Salmon (Atlantic/Coho/Sockeye/Chinook) | ~24 g | ~200 kcal |
| Shrimp | ~21 g | ~100 kcal |
| Cod | ~20 g | ~90 kcal |
| Tilapia | ~22 g | ~110 kcal |
| Haddock | ~21 g | ~100 kcal |
That chart shows scallops right near the top for protein density while keeping calories in check. Tuna edges them slightly on pure grams per 3 oz, but scallops still deliver plenty with a delicate flavor and quick cooking time. All of these numbers come from the FDA’s standardized table for cooked seafood. You can view the full list on the FDA cooked seafood page.
How Many Scallops To Hit Your Protein Target
Start with your own daily number. If you weigh 70 kg, the basic target is about 56 g of protein per day using the 0.8 g/kg guideline. Two cooked portions of scallops (6 oz total) get you near that mark by themselves. If you prefer one portion at dinner, add Greek yogurt at breakfast and eggs or legumes at lunch to round out the day. For the formal RDA explanation, see the Office of Dietary Supplements’ page. Protein RDA.
Smart Pairings To Keep It Lean
- Searing medium: Use a light slick of oil, then finish with lemon. You keep the protein count high without piling on extra energy.
- Starches: Choose roasted potatoes or a small scoop of farro or quinoa. The protein stays center stage.
- Sauces: Bright, low-sugar reductions (wine, citrus, capers) keep flavors sharp while calories stay in line.
Buying, Storing, And Handling For Best Texture
Look for “dry” scallops at the counter. These aren’t treated with added water-holding agents, so they brown better and release less liquid in the pan. Pat them dry, salt lightly, and sear over medium-high heat until the sides turn opaque with a faint golden crust. Overcooking toughens the muscle and squeezes out juice, which can drop that plump, tender feel you want.
Common Questions
Do Smaller Bay Scallops Differ From Sea Scallops On Protein?
Per gram, the numbers sit in a similar range, but bay scallops are tiny, so a typical spoonful delivers fewer grams at once. If your goal is more protein per bite, large sea scallops are the easier route at the table size you’ll actually eat. For label-style values and serving weights, the FDA’s poster keeps everything on the same 3 oz cooked baseline.
Does Breaded Or Deep-Fried Change The Math?
Yes, breading and deep-frying add energy from oil and batter, which shifts the protein-per-calorie ratio. If you’re tracking protein density, stick with pan-seared, grilled, or broiled. The scallop protein grams won’t fall, but added coatings dilute the ratio.
Quick Takeaways You Can Use Tonight
- Cooked 3 oz = ~27 g protein with ~140 kcal. That’s lean and efficient.
- Raw 100 g ≈ ~12 g protein; cooking concentrates it.
- One dinner portion checks a big chunk of the day’s target. Use the 0.8 g/kg body-weight guide to set your number. Protein RDA details.
- Compare across seafood: Scallops sit near tuna for grams per 3 oz, and beat cod, shrimp, and tilapia on calories-to-protein balance.
Method Notes: Where These Numbers Come From
Protein and calorie values here come straight from federal references. The cooked, 3 oz figures for scallops and other species come from the FDA’s cooked seafood nutrition poster. Raw and per-ounce figures reflect USDA-based entries aggregated by MyFoodData, which republishes SR Legacy and FoodData Central values in a searchable format. If you run a food log or coach clients, those two sources align well and are easy to cite.