Calories in Scallops: Per 100 g, Per Serving & Nutrition Facts
69 kcal (289 kJ) per 100 g · P/F/C 12/0.5/3.2 g
Serving (100 g) — 69 kcal (289 kJ) · Nutri-Score A
Figures are for: Scallops, raw
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Are scallops healthy?
Yes. On their nutrient profile, scallops are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 12 g per serving — 21% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving is 100 g: 69 kcal, 12 g protein, 0.5 g fat and 3.2 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Scallops are mollusks whose sweet adductor muscle is almost pure lean protein — about 12 g per 100 g with under 1 g of fat. Their slight sweetness comes from glycogen, hence a few grams of carbs.
How many calories in scallops: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 100 g |
|---|---|---|
| Calories | 69 kcal | 69 kcal |
| Energy (kilojoules) | 289 kJ | 289 kJ |
| Protein | 12 g | 12 g |
| Fat | 0.5 g | 0.5 g |
| incl. saturated | 0.1 g | 0.1 g |
| Total carbohydrates | 3.2 g | 3.2 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 1 g | 1 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 174220, “Mollusks, scallop, mixed species, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 74%fat 7%carbs 19%
Vitamins and minerals in scallops
Per 100 g, the standouts are vitamin B12 — 1.4 mcg, 59% of the Daily Value; phosphorus — 334 mg, 27% of the Daily Value (#3 of 25 in our fish & seafood section); selenium — 13 mcg, 23% of the Daily Value.
| Nutrient | Per 100 g | Serving: 100 g | % DV |
|---|---|---|---|
| Niacin (B3) | 0.7 mg | 0.7 mg | 4% |
| Vitamin B6 | 0.07 mg | 0.07 mg | 4% |
| Folate (B9) | 16 mcg | 16 mcg | 4% |
| Vitamin B12 | 1.4 mcg | 1.4 mcg | 59% |
| Potassium | 205 mg | 205 mg | 4% |
| Magnesium | 22 mg | 22 mg | 5% |
| Phosphorus | 334 mg | 334 mg | 27% |
| Iron | 0.38 mg | 0.38 mg | 2% |
| Zinc | 0.91 mg | 0.91 mg | 8% |
| Copper | 0.02 mg | 0.02 mg | 3% |
| Selenium | 13 mcg | 13 mcg | 23% |
| Cholesterol | 24 mg | 24 mg | 8% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Mollusks, scallop, mixed species, raw” (FDC ID 174220, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Scallops calories by weight, 50–300 g
150 g of scallops has 104 calories and 200 g has 138. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 35 | 6.1 / 0.3 / 1.6 |
| 100 g — typical serving | 69 | 12 / 0.5 / 3.2 |
| 150 g | 104 | 18 / 0.8 / 4.8 |
| 200 g | 138 | 24 / 1 / 6.4 |
| 250 g | 173 | 30 / 1.3 / 8 |
| 300 g | 207 | 36 / 1.5 / 9.6 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 100 g serving is 69 kcal — roughly 23 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Scallops: swaps and alternatives
No need to swap: scallops already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair scallops with
A serving of scallops has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 100 g, a typical serving of scallops.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Scallops | A | 69 | 12 | 0 |
| Shrimp | A | 95 | 20 | 0 |
| Imitation Crab (Surimi) | A | 99 | 15 | 0 |
Scallops vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Scallops | 69 | 12 / 0.5 / 3.2 |
| Crawfish | 77 | 16 / 1 / 0 |
| Lobster | 77 | 17 / 0.8 / 0 |
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Cod | 105 | 23 / 0.9 / 0 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
FAQ
How many calories are in 100 g of scallops?
100 g of scallops has 69 calories, with 12 g protein, 0.5 g fat and 3.2 g carbohydrates.
How many calories are in a serving of scallops?
A 100 g serving has 69 calories: 12 g protein, 0.5 g fat and 3.2 g carbs.
What are the macros of scallops?
Per 100 g: 12 g protein, 3.2 g carbs and 0.5 g fat. By calories that's about 74% protein, 19% carbs and 7% fat.
How long do you have to walk to burn a serving of scallops?
About 23 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person — that's the 69 calories in a 100 g serving.
What vitamins and minerals are in scallops?
Per 100 g, scallops are richest in vitamin B12 (1.4 mcg, 59% DV), phosphorus (334 mg, 27% DV), selenium (13 mcg, 23% DV) — from USDA FoodData Central record 174220.
How much fiber is in scallops?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.