Are Sea Scallops Healthy?

Sea scallops are a high-protein, low-fat shellfish gaining in popularity in the U.S. Scallops are a bivalve, similar to oysters and clams, and relatively easy to cook, making them a convenient dinner alternative for seafood lovers. The essential fatty acids in scallops add value to this nutritious food.

Nutritional Facts

Three oz. of steamed scallops contain 112 calories, including 22 g protein and less than 1 g fat, which is composed mostly of unsaturated fats. In fact, one 3-oz. serving of scallops contains 0.18-0.34 mg omega-3 fatty acids, which reduce inflammation and support a healthy nervous system. Scallops also offer a range of vitamins and minerals: 14 percent of your recommended daily allowance (RDA) magnesium; 20 percent RDA zinc; 34 percent RDA phosphorous; and 22 percent of your RDA for vitamin B-12. Each 3 oz. contains 265 mg sodium and 53 mg cholesterol.

Bay vs. Sea Scallops

Scallops have the same nutritional value by weight regardless of whether they come from the bay or sea. The difference between these two varieties relates to size, with bay scallops being the smallest and sea scallops the largest. Their smaller size makes bay scallops more manageable in stews, soups or stir-frys
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Preparation

Scallops can be prepared in healthy and less than healthy ways. Steaming is a good way to cook scallops without adding fat. Scallops can also be breaded and fried. Scallops are also common in fish stews such as Italian-style cioppinos where they are mixed with vegetables, tomato sauce, clam juice and other seafood.

Availability

Scallops are available year-round. They are harvested from seas worldwide, although Asia continues to be a major supplier of scallops to the U.S. and other Western countries. Seafood processors clean, shell, and freeze scallops for shipment around the world. Freezing deactivates the enzymes that would ordinarily wear down the nutrients and proteins, thereby preserving the nutritional value of this tiny sea creature.

Considerations

Like other shellfish, scallops can harbor certain bacteria that can make people with compromised immune systems very sick. Pregnant women are advised not to eat seafood for this reason and because they do contain mercury, with a 3 oz. serving containing a mean of 0.05 parts mercury per million. Tuna, which is a notorious source of mercury, contains a mean of 0.12 parts mercury per million.