Protein
Scallops
Nutrition facts
Serving: 100 g (about 5 large)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Protein | 20.5 g | |
| Carbs | 5.4 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 0.8 g | 1 % |
| Saturated fat | 0.2 g | 1 % |
| Sodium | 667 mg | 29 % |
| Vitamin B12 | 2 µg | 88 % |
| Selenium | 22 µg | 39 % |
| Phosphorus | 426 mg | 34 % |
| Choline | 111 mg | 20 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- “Wet” scallops have been soaked in a sodium tripolyphosphate solution that makes them absorb water (and sodium): they release that water in the pan and will not sear. “Dry” scallops received nothing. The ingredient list says so (sodium phosphate).
- 100 g cooked brings 667 mg of sodium (29% of the daily value), partly from seawater and partly from that soak.
Preparation
Pat them dry and sear them quickly over high heat: overcooked, they turn rubbery. Thaw them in the fridge rather than in hot water.
To mention to a professional
- Molluscs (scallop, mussel, oyster) are a priority allergen in Canada, separate from crustaceans.
- Raw or barely seared (crudo, ceviche), molluscs carry a higher microbial risk (Vibrio, norovirus) for pregnant, older, or immunocompromised people; mention it.
- If you must limit sodium, wet scallops add some; look for dry scallops.
Sources
- Mollusks, scallop, (bay and sea), cooked, steamed
- USDA FoodData Central, SR Legacy (Mollusks, scallop, mixed species, cooked, steamed)
- Health Canada, List of Permitted Food Additives (phosphates in seafood products) and CFIA, ingredient declaration
- Health Canada, priority food allergens (crustaceans and molluscs)
- Health Canada, Safety of molluscs and raw seafood
- NIH Office of Dietary Supplements, Vitamin B12 fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.