Sea scallops, the large, meaty adductor muscles harvested from bivalve mollusks, are a highly nutritious food. They offer a dense concentration of protein and several beneficial micronutrients. Unlike bay scallops, sea scallops provide a substantial, low-calorie source of whole food nutrition. This seafood is an excellent addition to a health-conscious diet, supporting various bodily functions.
Nutritional Breakdown of Sea Scallops
Sea scallops are an extremely lean protein source, providing approximately 24 grams of high-quality protein in a standard 3.5-ounce (100-gram) serving. This portion contains only about 137 calories and less than 1 gram of total fat. Their composition makes them an ideal food for managing calorie intake while satisfying protein needs. Scallops are also packed with several trace minerals and vitamins. They are an exceptional source of Vitamin B12, often supplying over 100% of the Daily Value. They also contain selenium, zinc, and phosphorus. Furthermore, a 100-gram serving contributes around 205 milligrams of Omega-3 fatty acids.
Health Benefits for the Body
The dense nutrient profile of sea scallops offers several health advantages. The high concentration of lean protein is used for muscle maintenance and growth, while promoting satiety to assist with weight management. This protein provides the necessary amino acids for the body to create hormones and enzymes. Vitamin B12 plays a direct role in maintaining a healthy nervous system and is necessary for the proper formation of red blood cells. Selenium acts as an antioxidant, supporting the body’s defense system and aiding in thyroid function. Zinc is involved in immune system support, wound healing, and brain function.
Safety and Sourcing Practices
Sea scallops are generally considered a safe choice regarding contaminants. Due to their position lower on the marine food chain, scallops accumulate extremely low levels of mercury compared to larger, longer-lived fish species. Their average mercury concentration is among the lowest recorded for commercial seafood, making them a reliable option for frequent consumption.
Consumers should be aware of the difference between “wet” and “dry” packed scallops. Wet scallops are typically soaked in sodium tripolyphosphate (STPP), a preservative that causes them to absorb and retain water. This process increases their weight, meaning the consumer pays more for added water, and the chemical can negatively affect the taste and texture. Dry scallops are not treated with STPP and maintain their natural color, flavor, and texture, making them the preferred choice.
Preparing Scallops for Optimal Health
The preparation method significantly impacts the final nutritional value. To preserve the lean nature of scallops, cooking methods that minimize added fats are recommended. Searing, grilling, or broiling the adductor muscle quickly under high heat are excellent techniques. These methods caramelize the natural sugars, creating a desirable crust without excess oil or butter. Avoiding deep-frying or heavy cream-based sauces ensures the meal remains a low-fat, high-protein option. Serving scallops alongside steamed vegetables or whole grains creates a balanced meal.