Scallops are a type of bivalve mollusk, recognized for their distinct fan-shaped shell and the sweet, firm adductor muscle that is commonly consumed. Like many seafood items, scallops are a source of lean protein and various micronutrients. This article explores the specific cholesterol content of scallops, comparing them to other shellfish, and examines their overall nutritional contribution.
Cholesterol Levels in Scallops
Scallops are considered a low-cholesterol source of animal protein. A standard 3.5-ounce (100-gram) serving of steamed or boiled scallops generally contains a small amount of dietary cholesterol, typically ranging from 23 to 41 milligrams. This level is significantly lower than the cholesterol found in many other common animal-based foods. The impact of dietary cholesterol on blood cholesterol levels is less pronounced than once believed, especially since saturated fats are the primary dietary factor that raises harmful LDL cholesterol. Scallops are remarkably low in saturated fat, containing only about 0.15 to 0.3 grams per serving, making them a heart-healthy protein choice.
Scallops Compared to Other Shellfish
Scallops have one of the lowest cholesterol contents among common shellfish. A 3.5-ounce serving of shrimp, a crustacean, can contain between 129 and 195 milligrams of cholesterol. Lobster also contains a higher amount, often around 92 to 146 milligrams per similar serving size.
Even other mollusks, such as oysters, tend to have a higher cholesterol concentration than scallops, with values often around 82 to 100 milligrams per 100 grams. The difference in cholesterol levels between scallops and crustaceans is partly due to the fundamental biological differences, as crustaceans concentrate cholesterol more readily in their muscle tissue. Mollusks like scallops also contain non-cholesterol sterols, which may interfere with the absorption of dietary cholesterol in the human digestive system.
Essential Vitamins and Minerals
Scallops offer a dense array of beneficial micronutrients, complementing their favorable fat and cholesterol profile. They are an excellent source of high-quality, lean protein, providing approximately 24 grams in a 100-gram serving, which supports muscle maintenance and satiety. They are particularly rich in several essential vitamins and minerals:
- Vitamin B12, often supplying over 100% of the recommended daily intake, which supports red blood cell formation and nervous system function.
- Selenium, a trace mineral that supports immune system and thyroid function.
- Omega-3 fatty acids, which contribute to heart health and anti-inflammatory effects.
- Zinc, necessary for immune function and wound healing.
- Magnesium, which supports muscle and nerve function.