Scallops are a lean, nutrient-dense shellfish that fit easily into high-protein diets, low-carb meal plans, and balanced everyday eating. This scallop nutrition calculator lets you estimate calories, protein, fat, and carbohydrates for raw, steamed, or breaded fried scallops in grams, ounces, or whole pieces. Pick your scallop type, enter a serving size, add optional butter or olive oil if you like, and the tool returns an instant macro breakdown.
Whether you are counting calories for weight loss, building a seafood dinner, or just curious about the protein in a restaurant appetizer, this calculator gives you fast, practical numbers. The reference data is based on standard USDA values for mixed-species scallops, so you can use the results for meal prep, food logging, and menu planning.
You can also switch between large sea scallops, medium scallops, and small bay scallops when entering your serving by count, helping you estimate a realistic portion without pulling out a kitchen scale.
🦪 Scallop Nutrition Calculator
Estimate calories and macros for raw, steamed, or fried scallops.
1. Scallop type
2. Serving size
3. Optional additions
How to Use This Calculator
Start by selecting the scallop preparation that matches what you are eating: raw, steamed/cooked, or breaded and fried. Next, enter your serving size. If you weigh scallops at home, choose grams or ounces. If you are counting individual pieces, select “pieces” and then pick a size: large sea scallops run roughly 25 g each, medium scallops about 15 g each, and bay scallops around 7 g each.
The optional additions are useful when you cook scallops in butter or drizzle them with olive oil. One tablespoon of butter adds roughly 102 calories and 11.5 g of fat; one teaspoon of olive oil adds about 40 calories and 4.5 g of fat. These are added to the scallop totals automatically when you tick the boxes.
Where the Numbers Come From
The standard reference values are adapted from the USDA FoodData Central entry for mixed-species scallops. Raw scallops are very high in protein relative to their calorie content, which makes them a useful seafood choice for satiety and muscle support. Steaming or poaching changes moisture content, so cooked values are more concentrated per 100 g. Breaded and fried scallops absorb oil and batter, which raises both calories and fat significantly.
| Scallop type (per 100 g) | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw, mixed species | 88 | 16.8 g | 0.8 g | 4.8 g |
| Steamed / cooked | 111 | 20.0 g | 1.5 g | 5.0 g |
| Breaded & fried | 221 | 18.3 g | 11.5 g | 10.7 g |
To calculate your serving, the tool uses the formula: nutrition per 100 g × (serving weight in grams ÷ 100). If you choose pieces, the piece weight is converted to grams first. Optional fat additions are then added to the calorie and fat totals.
Worked Examples
Example 1: 100 g raw scallops, no additions. 100 g ÷ 100 = 1.0. Calories = 88 × 1.0 = 88 kcal. Protein = 16.8 g. Fat = 0.8 g. Carbs = 4.8 g.
Example 2: 6 large sea scallops, steamed. 6 × 25 g = 150 g. Factor = 1.5. Calories = 111 × 1.5 = 166 kcal. Protein = 20.0 × 1.5 = 30.0 g. Fat = 1.5 × 1.5 = 2.3 g. Carbs = 5.0 × 1.5 = 7.5 g. If you add 1 tbsp butter, the total becomes 268 kcal and 13.8 g fat.
Example 3: 4 oz breaded fried scallops. 4 oz × 28.3495 = 113.4 g. Factor = 1.134. Calories ≈ 221 × 1.134 ≈ 251 kcal. Protein ≈ 20.8 g, fat ≈ 13.0 g, carbs ≈ 12.1 g.
Tips for Meal Planning and Weight Loss
Scallops are naturally low in calories and high in protein, so they can support a high-protein, moderate-carb meal plan. To keep the calorie count low, choose raw or steamed scallops and avoid heavy butter sauces. Pan-searing with a light mist of oil or a small measured amount of butter lets you enjoy the flavor while still tracking the actual fat added.
For a balanced plate, pair scallops with a generous serving of non-starchy vegetables and a modest portion of whole grains or legumes. Because restaurant scallops are often finished with butter, request sauce on the side or ask for them seared without extra oil if you are watching calories. If you are working toward specific daily targets, you can combine this serving estimate with your overall macro plan.
If you need help setting those targets, check the macronutrient calculator for women to see how a scallop dinner fits into your daily protein, fat, and carbohydrate goals.
Limitations and Precision Notes
Nutrition values are approximate. Actual scallops vary by species, harvest season, and water content, and different brands may list slightly different numbers. Cooking method matters: steaming changes weight but not fat, frying adds oil from the pan, and breading adds flour-based carbohydrate. Raw-to-cooked weight loss also means that 100 g of cooked scallops represents more than 100 g of raw scallops before cooking, so be consistent with the form you log.
Piece size estimates are useful guidelines, not exact weights. A large sea scallop can range from 20 g to 35 g depending on the pack. For precision, use grams on a food scale. The optional addition values are rounded from standard entries for salted butter and olive oil; different brands may differ by a calorie or two per serving.
Frequently Asked Questions
Are scallops keto-friendly? Yes. Raw scallops contain about 4.8 g of carbohydrate per 100 g, mostly from glycogen, so a typical serving of 100–150 g can fit into many low-carb and keto meal plans if sauces are kept low in sugar.
How many calories are in one large sea scallop? A 25 g raw sea scallop provides about 22 calories, 4.2 g protein, 0.2 g fat, and 1.2 g carbs. Steamed pieces are slightly more calorie-dense per gram due to water loss.
Are bay scallops healthier than sea scallops? Per 100 g, bay and sea scallops have similar macro profiles. The main difference is size: bay scallops are much smaller, so it is easy to eat more pieces without realizing the total weight. Use the piece-size option in the calculator to get a more realistic portion.
Can I use this calculator for dry-packed and chemical-free scallops? Yes. Dry-packed scallops have less retained water, so they will weigh less for the same number of pieces. If you are using wet-packed or treated scallops, the weight may include more added water, which slightly lowers the nutrient density per gram.