Sea scallops are a delicious and nutritious low calorie option for anyone looking to maintain a healthy diet. At just 100 calories per 4 oz (113 g) serving, they provide a tasty and satisfying meal without adding too much to your daily calorie intake.

In addition to being low in calories, sea scallops are also high in protein and an excellent source of omega-3 fatty acids. They also contain a range of essential vitamins and minerals, including calcium, iron, and vitamin B12. Plus, with their mild and slightly sweet flavor, they're a versatile ingredient that can be enjoyed in a variety of different dishes.

In this article, we'll take a closer look at the health benefits of sea scallops and explore some easy and delicious ways to incorporate them into your diet. Whether you're looking for a quick weeknight dinner or an elegant meal for a special occasion, sea scallops are an excellent choice.

Low Calorie Option

As mentioned earlier, sea scallops are a low calorie option that can be a great addition to any diet. Eating foods that are low in calories can be a helpful strategy for managing weight and promoting overall health. When preparing sea scallops, it's important to be mindful of the cooking method and any additional ingredients used. For example, fried scallops or scallops served with butter or cream sauces will be higher in calories than baked or grilled scallops served with a side of vegetables.

Source of Omega-3 Fatty Acids

Omega-3 fatty acids are important nutrients that have been shown to have a range of health benefits, including reducing inflammation, supporting brain health, and improving heart health. Sea scallops are a particularly good source of the omega-3 fatty acid docosahexaenoic acid (DHA), with 4 oz (113 g) of cooked scallops providing approximately 540 mg of DHA. This makes them an excellent choice for anyone looking to increase their intake of this important nutrient.

High in Protein

Protein is an essential nutrient that plays a key role in building and repairing tissues, supporting immune function, and regulating hormones. Sea scallops are an excellent source of protein, with 4 oz (113 g) of cooked scallops providing approximately 20 grams of protein. This makes them a great choice for anyone looking to increase their protein intake, particularly athletes or anyone with an active lifestyle.

Versatile Ingredient

One of the best things about sea scallops is how versatile they are as an ingredient. With their mild and slightly sweet flavor, they can be used in a wide range of dishes, from soups and stews to pasta dishes and salads. Scallops can be seared, baked, grilled, or even eaten raw, depending on your preferences and the dish you're preparing. And because they're relatively quick and easy to prepare, they make a great addition to quick weeknight dinners or more elaborate meals for special occasions.

Good for Heart Health

Sea scallops are an excellent choice for anyone looking to improve their heart health. In addition to being low in fat and high in protein, they also contain a range of nutrients that have been shown to support cardiovascular function. For example, the omega-3 fatty acids found in sea scallops have been shown to help reduce inflammation, lower blood pressure, and improve cholesterol levels. Additionally, scallops are a good source of potassium, which can help to lower blood pressure and improve heart function.

Low in Carbs

If you're following a low-carb or ketogenic diet, sea scallops are an excellent choice. With just 5 grams of carbs per 4 oz (113 g) serving, they're a great way to add protein and healthy fats to your diet without exceeding your daily carb limit. Of course, it's important to be mindful of any additional ingredients that are added when preparing scallops. For example, a scallop dish that's prepared with breadcrumbs or served over pasta will be higher in carbs than a dish that's simply grilled or baked with a side of vegetables.

Low in Fat

Sea scallops are a naturally low-fat food, making them an excellent choice for anyone looking to reduce their fat intake. With just 0.5 grams of fat per 4 oz (113 g) serving, they're a great way to add protein and other essential nutrients to your diet without overloading on fat. As with any food, the method of preparation can impact the fat content of a scallop dish. For example, scallops that are fried or served with butter or cream sauces will be higher in fat than those that are baked or grilled with minimal added fat.

Contains Essential Vitamins and Minerals

Sea scallops are an excellent source of a wide range of essential vitamins and minerals. For example, a 4 oz (113 g) serving of cooked scallops provides approximately 18% of the daily recommended amount of calcium, 15% of the daily recommended amount of iron, and 340% of the daily recommended amount of vitamin B12. Vitamin B12 is particularly important, as it plays a key role in the formation of red blood cells and the maintenance of a healthy nervous system. Plus, it's a nutrient that can be difficult to obtain from plant-based sources, making sea scallops a great choice for anyone following a vegetarian or vegan diet.

Contains Antioxidants

Sea scallops are a good source of antioxidants, which are important nutrients that help to protect your cells from damage caused by free radicals. Specifically, scallops contain a range of antioxidants, including vitamin E and selenium. These nutrients have been shown to have a range of health benefits, including reducing inflammation and supporting immune function.

Sustainable Seafood Option

If you're concerned about the environmental impact of your food choices, sea scallops are an excellent choice. They're a sustainable seafood option that is generally harvested using environmentally responsible methods, such as diver scallop fishing or carefully managed aquaculture operations. By choosing sustainable seafood options like sea scallops, you can support responsible fishing practices and help to protect the health of our oceans and seafood populations for future generations.