Scallops vs shrimp
Side-by-side nutrition comparison per serving. See which fits your goals better.
Scallops and shrimp are both shellfish delicacies prized for their sweet, delicate flavors, and their lean protein profiles are remarkably similar. Scallops deliver 12.06g protein at 69 calories per 100g with just 0.49g fat. Shrimp provides 24g protein at 99 calories with 0.28g fat. Shrimp has double the protein for only 30 more calories per serving.
Scallops' lower protein per serving means you need larger portions to hit meaningful protein targets, but their calorie density is among the lowest of any protein source. A 200g serving of scallops delivers 24g protein for just 138 calories — impressively lean. Scallops are also rich in vitamin B12 and zinc, with a single serving covering a significant portion of daily needs.
Shrimp's practical advantages include lower cost per gram of protein, wider availability, and greater recipe versatility. Scallops are a premium ingredient that restaurants charge heavily for but that home cooks can prepare easily with a properly hot pan. Both are excellent choices for calorie-conscious protein intake.
Pro tip
Sear scallops in a screaming-hot cast iron pan with a thin film of high-smoke-point oil. Do not move them for 2 minutes per side — this creates the golden crust that makes restaurant scallops special. Pat them completely dry before searing; any moisture prevents browning.
Quick Verdict
Best for weight loss
Scallops
Best for muscle gain
shrimp
Best for low-carb
shrimp
Macro Comparison
Scallops: 100g (100g) | shrimp: 100g (100g)
69
Scallops
99
shrimp
12.06g
Scallops
24g
shrimp
3.18g
Scallops
0.2g
shrimp
0.49g
Scallops
0.28g
shrimp
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
70%
Scallops
97%
shrimp
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| Nutrient | Scallops | shrimp |
|---|---|---|
| Calories | 69 | 99 |
| Protein | 12.1g | 24g |
| Carbs | 3.2g | 0.2g |
| Fat | 0.5g | 0.3g |
| Fiber | 0g | — |
| Sugar | 0g | — |
| Sodium | 392mg | 111mg |
| Cholesterol | 24mg | 189mg |
| Saturated Fat | 0.13g | 0.06g |
| Potassium | 205mg | 259mg |
| Vitamin A | 1mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 6mg | 70mg |
| Iron | 0.38mg | 0.51mg |
Which Should You Choose?
For weight loss
Choose Scallops. With 69 calories and 12.06g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose shrimp. shrimp delivers 24g protein per serving — 11.9g more than Scallops.
For low-carb diets
Choose shrimp with 0.2g carbs per serving.
Premium proteins like scallops become affordable when you buy them frozen and cook at home. Sunn helps you log restaurant-quality meals made at home so your nutrition tracking covers even special dinners.
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Take the free quizCommon Questions
Is Scallops or shrimp better for weight loss?
For weight loss, Scallops is the better choice. Scallops has 69 calories and 12.06g protein per serving, while shrimp has 99 calories and 24g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Scallops or shrimp?
shrimp has more protein per serving. Scallops provides 12.06g and shrimp provides 24g of protein.
Can I eat both scallops and shrimp together?
Yes! Combining scallops and shrimp gives you 168 calories and 36.06g protein. This combination can work well as part of a balanced meal.