Scallops are a type of bivalve mollusk, recognized for their delicate flavor and unique texture. Harvested globally, these shellfish are a popular seafood choice. Beyond their culinary appeal, scallops possess a distinctive nutritional profile. This composition contributes to various aspects of human health.
The Foundational Nutritional Makeup
Scallops have a lean macronutrient composition, making them an excellent source of protein. A typical 100-gram serving of cooked scallops provides nearly 24 grams of protein and a very low-fat content of about one gram. This high protein-to-calorie ratio supports dietary goals and overall nutrition.
Scallops are naturally low in calories, with a 100-gram serving containing approximately 137 calories. The minimal fat present includes small but significant amounts of beneficial Omega-3 fatty acids, which contribute to the overall nutritional density.
Essential Micronutrients for Cellular Health
The health benefits of scallops stem from a dense concentration of specific vitamins and minerals that support cellular processes. They are an outstanding source of Vitamin B12, which is required for the proper synthesis of DNA. B12 also maintains the myelin sheath, insulating nerve fibers for efficient communication.
Scallops also provide a notable amount of the trace mineral selenium, which acts as a powerful antioxidant. Selenium is integrated into selenoproteins that help defend against oxidative damage and regulate thyroid hormone metabolism. Another mineral present is zinc, which is necessary for the function of hundreds of enzymes in the body. Zinc supports immune cell development, assists in wound healing, and is involved in processing carbohydrates, fats, and proteins. Furthermore, the magnesium found in scallops assists in protein synthesis, nerve and muscle function, and the regulation of blood glucose.
Systemic Health Benefits of Scallop Consumption
Including scallops in one’s diet offers several systemic advantages. The combination of Omega-3 fatty acids and magnesium offers substantial cardiovascular support. Magnesium helps relax the walls of blood vessels, contributing to improved circulation and better regulation of blood pressure.
Vitamin B12 also contributes to heart health by helping to manage levels of the amino acid homocysteine in the blood. Elevated homocysteine is associated with an increased risk of stroke and cardiovascular disease. The combination of B12 and zinc supports the nervous system and cognitive health. Zinc is necessary for brain function and memory, while Vitamin B12 directly supports the health of nerve cells.
The lean protein and low caloric density make scallops beneficial for metabolic regulation and weight management. Protein promotes feelings of fullness, which helps control overall calorie intake. This macronutrient also requires more energy to digest than fats or carbohydrates, providing a small boost to metabolic rate. The selenium content directly supports healthy thyroid function, as this trace element is integral to the synthesis and activation of thyroid hormones.
Consumption Considerations and Sustainability
When incorporating scallops into a regular diet, it is helpful to note their safety profile compared to other seafood. Scallops are considered a low-mercury option, making them a safe choice for frequent consumption. The Food and Drug Administration (FDA) classifies scallops as a “good choice” with respect to mercury levels.
Consumers should be aware that scallops are a type of shellfish, and like other mollusks, they contain a protein called tropomyosin, which is a common allergen. Individuals with a known shellfish allergy should avoid them entirely. For sourcing, it is prudent to choose responsibly harvested scallops to support healthy marine ecosystems. Consulting sustainability guides, such as those published by the Monterey Bay Aquarium Seafood Watch program, can help consumers identify environmentally sound choices.