Are Sea Scallops Healthy?

Members of the shellfish family, scallops harvested from the sea have a translucent white color and a delicate flavor. Fresh scallops have a light, sweet scent reminiscent of the ocean. If scallops smell fishy, they are no longer fresh. Unless you cook them in rich, creamy sauces or cheeses, sea scallops are low in calories and full of healthy nutrients.

Calories and Nutrients

Sea scallops are available in a variety of sizes. Some of the smaller ones might weigh 1/4 ounce, while the larger sea scallops might weigh as much as 1 ounce. If you buy the scallops packaged, the weight and serving size will be clearly marked on the label. If you buy them fresh at the market, you can ask for a specific number of ounces. A 3.5-ounce serving of sea scallops delivers roughly 70 to 100 calories. Scallops are very low in fat, but quite high in cholesterol with 30 to 50 milligrams per 3.5-ounce serving. A high-protein food, each serving delivers 16 to 23 grams of protein. The sodium content is roughly 160 to 260 milligrams per 3.5-ounce serving.

Vitamins & Minerals

One serving of sea scallops delivers approximately 17 percent of your daily iron requirement and 12 percent of your recommended daily intake of calcium. Within the body, iron helps carry oxygen through the blood. It also helps strengthen the immune system, improve cognitive development and regulate body temperature. Calcium is responsible for a variety of body functions. Along with strengthening bones and teeth, calcium is necessary for proper muscle function, hormone secretion and nerve transmission. Sea scallops are also quite high in vitamin B-12, magnesium, phosphorus, zinc and selenium, while providing a small amount of vitamin A, vitamin E, vitamin B-6 and folate.

Healthy Cooking Tips

Made of lean protein, scallops require quick, careful cooking to ensure the perfect texture. Overcooking scallops results in a tough, rubbery texture. Raw scallops are translucent in color. As the scallop cooks, the muscle takes on an opaque white color, similar to an egg white. Watch your scallops constantly while cooking. Once they turn opaque, remove them from the heat immediately. Consider putting them in a skillet with olive oil and searing them for one to two minutes on each side. Or thread a few scallops onto a wooden skewer and grill or broil for five minutes, turning the skewer every one to two minutes. Season your scallops with a dash of salt, pepper, thyme or seafood seasoning and serve with whole wheat pasta or fresh vegetables. To keep the dish healthy, avoid cooking scallops with heavy cream, excessive butter or cheese.

Safety Concerns

Although they are relatively low in mercury, scallops should still be consumed in moderation by pregnant women. The American Pregnancy Association recommends pregnant women enjoy just two 6-ounce servings of low-mercury seafood per week. The low-mercury list includes scallops, shrimp, tilapia, oysters, and anchovies. Contaminated scallops might also contain the Vibrio vulnificus bacterium, which causes nausea, vomiting, abdominal pain and diarrhea. This bacterium is particularly dangerous for people with compromised immune systems. If you have chronic liver disease or cancer, consult your physician before consuming scallops and other shellfish.