Health Benefits of Scallops

Posted by Fruit Of Spirit on

Health Benefits of Scallops

Health benefits of scallops. Scallops are common saltwater mollusks and are a popular seafood item due to their appealing texture and juicy flavor. Usually, scallops are present on rocks, coral, seagrass, kelp, mud, rubble, and sand. Thanks to its succulent flavor, humans have consumed it for centuries as a part of various recipes. It comes with a fan-like shell that has radial ribs. Scallops are considered one of the most valuable fisheries, and therefore, it is in the list of top ten seafood consumed yearly. Apart from its great flavor and taste, it also has numerous health benefits. As a result of which it is one of the most loved seafood. In this article, we will explain the health benefits of scallops.

Nutritional Facts

Like all other fishes and seafood, scallops are also rich in nutrients. Everyone is familiar with the robust relationship between seafood and omega-3 fatty acids. Similarly, scallops are also rich in omega-3 fatty acids. Besides, it also contains a high content of proteins.

Now, let’s have a look at the nutritional fact table of scallops:


3 OZ or of Scallops contains 95 calories


Has 59% water percentage


Source of 17 g of protein


4.6 grams of carbs


Contains 0.7 g fat


0 grams of sugar


Contains 35 mg of cholesterol


0 grams of fiber

Vitamins and Minerals:

Scallops are rich in vitamins and are a great source of Vitamin B6. Besides, they are a great source of trace minerals. Although the human body requires these minerals in trace amounts, they are still essential for the body's proper functioning.

  • Vitamin B3
  • Vitamin B12
  • Choline
  • Vitamin D
  • Calcium
  • Iron
  • Zinc
  • Selenium
  • Copper
  • Sodium

Health Benefits of Scallops

Below is the list of best health benefits of scallops:

  1. Promote Cardiovascular Health:

Being a seafood scallops is rich in omega-3 fatty acids, antioxidants, and vitamin B12. All of them are excellent when it comes to promoting heart health and reducing cardiovascular diseases. Not only can it balance cholesterol level in the body, but it can also boost red blood cell count. Besides, it can minimize the oxidative stress on the heart.

  1. Lower Cholesterol:

Generally, people have no idea, but there are two types of cholesterols, good cholesterol and a bad one. From their names, everyone can get an idea that good cholesterol is necessary for the body, while heart diseases are bad cholesterol. The good news is that by eating scallops, one can improve the level of good cholesterol and reduce bad cholesterol.

  1. Maintain Blood Pressure:

Another excellent benefit of eating scallops is that they can maintain your blood pressure. Besides, whether it is too high or low in both cases, eating scallops is greatly helpful. In 100 grams of scallop, there is almost 27 percent of RDA of sodium. Therefore, it can help to boost energy if you are suffering from low blood pressure. On the contrary, it can keep the sodium level low to maintain blood pressure for those with high blood pressure.

  1. Great for Muscles:

Scallops are rich in proteins, and due to this reason, they are great for muscles. Thus, it can heal muscle fat as well as help them with the repair. A scallop is an excellent option for those who work out as a post-workout food to fulfill your daily protein intake. Besides, it is also rich in magnesium, thus helping with muscle cramps, repair muscle tissues, and unwind stiff muscles. There is almost 42 percent of protein in 100 grams of scallops; therefore, they are good for building muscles.

  1. Promote Red Blood Cell:

To function properly, your body needs the right amount of red and white blood cells. Besides, it also requires a low amount of cholesterol and fat to stay healthy. And we have mentioned that scallops contain iron, potassium, and magnesium. Therefore, it can increase the amount of oxygen in the blood to promote healthy blood. And it can improve blood circulation around the body.

  1. Help with Weight Loss:

Scallops contain lean protein, and when it comes to fats, it only includes 1 percent of healthy fats. All these reasons make it an excellent choice for those who want to lose weight. Therefore, by consuming almost eight scallops regularly can promote weight loss. It can reduce fat intake, and consuming protein can keep you full for a longer time.

  1. Energy Booster:

Scallop contains nutrients like iron, magnesium, and potassium due to which it can increase the oxygen level in your body. As a result of all this, it can boost your energy level. Moreover, the body needs protein for energy, and in case your diet lacks proteins, your body will use functional protein for substitutes. However, when you eat scallops, it is rich in protein and therefore provides you with energy and reduces fatigue.

  1. Balance Hormones:

Hormonal imbalance can give birth to numerous health issues. However, zinc presence in scallops can prevent hormonal imbalance and help promote hormonal balance throughout the body. It can promote reproductive health and regulate the endocrine gland.

  1. Improve Cognitive Function:

Seafood is linked with improved cognitive function. It contains phosphorus, which is essential for brain health. It can deliver fresh oxygen to the brain cells and plenty of amino acids. Moreover, it can support cognitive function and brain growth. Besides, it can also help to reduce the chance of Alzheimer disease and dementia

Recommended Daily Intake

We have already mentioned that scallops are a great source of proteins and omega-3 fatty acids. Therefore, they should be a part of your diet. They are available in various sizes where smaller ones weigh ¼ ounces. Thus, according to the average serving size of 3.5 ounces or 100 grams, it should contain 4 to 5 large scallops meat or 9 to 12 medium scallops, or in the case of smaller ones, 15 to 20. Moreover, it is always better to consume everything in consideration. Therefore, when it comes to scallops, eat them no more than 2 to 3 times a week.

Best Way to Consume

Scallops are available in numerous sizes and have a tremendous juicy and delicious flavor. As a result of which there are multiple options or ways to eat scallops. Here we will explain some of the best ways to consume scallops:

  • You can bake it with ham, bread crumbs, and onion.
  • Eat smoked scallops as an appetizer or use it in pasta recipes.
  • Another way is to simply either grill or fries them
  • Use sautéed scallops with ginger and shiitake mushrooms.
  • Cook scallops and serve them with salads made of diced papaya, cilantro, jalapeno, pepper, and ginger.

  • Use them in salads, soups, and stews.
  • You can also consume sautéed scallops in butter.

Healthy Cooking Tips:

Scallops are one of the versatile foods used in numerous recipes and are used in various forms. And the best thing about them is it is always delicious no matter how you consume it. However, to enhance their tastes more, here are a few cooking tips.

  • Due to high protein content, scallops should be cooked quickly and with care for a perfect texture.
  • In case you overcook scallops, it can result in a tough and rubbery texture.
  • Usually, raw scallops are transparent in color, and when they are cooked, their color changes to opaque white like an egg white.
  • Constantly watch your scallops while cooking to avoid overcooking.
  • The moment they turn opaque, remove them from heat.
  • For a healthy flavor and texture, don't cook them with heavy creams and cheese.

Side Effects

Scallops are natural food; therefore, they are safe and don’t have many side effects.

  1. Allergic Reactions:

In case you are allergic to fish and shellfish, avoid consuming scallops. According to a study, almost 0.6 percent of children in the US are allergic to fishes. Some people develop shellfish allergies in their adulthood.

Sometimes consuming scallops can cause allergic reactions, including:

  • Indigestion
  • Diarrhea
  • Vomiting
  • Tight throat
  • Coughing
  • Shortness of breath
  • Dizziness

Besides, sometimes it can also lead to a life-threatening stage.

  1. Presence of Heavy Metals:

Sometimes scallops can also accumulate heavy metals like mercury, arsenic, lead, and cadmium. Thus, by consuming scallop, these heavy metals can build-up in your body and can be dangerous. Therefore, this chronic exposure to arsenic can lead to cancer development and can damage other major organs of the body. Besides, mercury can lead to a reduction in brain functioning, memory issues, and depression. Each metal has a different type of risk associated with it. However, no one can define the exact number of heavy metals present in seafood as all seafood contains varying amounts of heavy metals.

Final Words

Scallops are rich in nutrients like protein, omega-3 fatty acids, vitamins, and minerals. As a result of which they are successfully a part of the healthiest seafood list. Its high nutrient content can provide numerous health benefits and is good to consume twice or thrice a week. However, if you are allergic to seafood, it is better to avoid them. Besides, there are numerous ways to cook them.


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