Calories in Scallops
69 calories per 100g (100g)
Raw scallops (mixed species) contain 69 calories per 100 grams, making them one of the leanest protein sources in the shellfish category. A typical 3 oz (85g) serving delivers about 59 calories alongside an impressive 10g of protein. Whether you're watching your calorie intake or simply looking for a nutrient-dense seafood, raw scallops are a standout choice.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 small scallop (approx. 15g) | 15g | 10 |
| 1 large scallop (approx. 30g) | 30g | 21 |
| 3 oz (small restaurant serving) | 85g | 59 |
| 100g (USDA standard serving) | 100g | 69 |
| 4 oz | 113g | 78 |
| 6 oz (generous entrée portion) | 170g | 117 |
| 8 oz (large entrée portion) | 227g | 157 |
Protein
12.06g
70% of calories
Carbs
3.18g
18% of calories
Fat
0.49g
6% of calories
How does this compare?
Raw scallops are notably lower in calories than many other shellfish — raw oysters come in at around 68 calories per 100g and raw shrimp at about 85 calories per 100g, making scallops one of the lightest options in the finfish and shellfish category. Their exceptional protein-to-calorie ratio (roughly 1g protein per 5.7 calories) also outperforms most other mollusks.
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- 1.
Stick to a 3–4 oz portion (59–78 calories) as a starter or protein add-on to keep calories in check while still getting a satisfying amount of protein.
- 2.
Cook scallops with a light spray of oil or a dry sear rather than butter-basting — a tablespoon of butter adds over 100 calories, which more than doubles a typical serving's calorie count.
- 3.
Pair scallops with non-starchy vegetables like zucchini, asparagus, or leafy greens to build a filling, low-calorie meal without significantly increasing total calories.
- 4.
Avoid cream-based or heavy pasta sauces when serving scallops — the scallops themselves are very low calorie, but rich sauces can push a dish well over 600 calories per serving.
- 5.
Buying scallops by weight and portioning at home is the most reliable way to track calorie intake, since restaurant servings vary widely in size and preparation method.
Common Questions About Calories in Scallops
How many calories are in a single raw scallop?
A single small raw scallop weighs about 15g and contains roughly 10 calories. A large sea scallop (~30g) has about 21 calories. These estimates scale directly from the USDA figure of 69 calories per 100g.
Are raw scallops high in protein?
Yes — raw scallops provide 12.06g of protein per 100g, which is high relative to their 69-calorie count. A 6 oz serving delivers about 20g of protein for only ~117 calories.
How many calories are in a 3 oz serving of raw scallops?
A 3 oz (85g) serving of raw mixed-species scallops contains approximately 59 calories, based on the USDA rate of 0.69 calories per gram.
Do raw scallops have carbs or fat?
Raw scallops are very low in both — 100g contains just 3.18g of carbohydrates and 0.49g of fat, with no fiber or sugar. They are essentially a lean, high-protein food with minimal fat and carbs.