Protein in Scallops: How Much per 100g and per Portion
Steamed scallops provide 23.2g of protein per 100g. This makes them a very protein-dense food, with protein accounting for about 79% of their total energy. For every 100 calories of scallops you eat, you get nearly 20g of protein, making them an efficient choice for hitting protein targets within a calorie budget.
CoFID 16-262 · Scallops, steamed
What the numbers say
- High protein density. Steamed scallops are very high in protein relative to their calories. They provide 19.7g of protein for every 100 kcal, with protein making up 79% of their total energy.
- Low in fat and sugar. According to UK front-of-pack labelling guidance, a 100g portion of steamed scallops is rated ‘low’ for fat, saturated fat, and sugars.
- Medium salt content. The salt content is 0.45g per 100g, which is classified as ‘medium’ on the UK’s front-of-pack traffic light system.
- Fibre is undetermined. The national database does not contain a value for the fibre content of steamed scallops. This means the amount is not determined, rather than being zero.
Scallops macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 118 kcal 501 kJ |
6% | – |
| Protein | 23.2g | 46% | – |
| Fat | 1.4g | 2% | low |
| of which saturates | 0.4g | 2% | low |
| Carbohydrate | 3.4g | 1% | – |
| of which sugars | trace | 0% | low |
| Fibre | n/a | – | – |
| Salt | 0.45g | 8% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in scallops by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 23.2g | 118 | 3.4g | 1.4g |
| 150g | 34.8g | 177 | 5.1g | 2.1g |
| 200g | 46.4g | 236 | 6.8g | 2.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of scallops for 20g or 30g of protein
- To get 20g of protein, you would need an 86g portion of steamed scallops, which contains about 102 kcal.
- For a 30g protein target, you would need a 129g portion, providing 153 kcal and 0.58g of salt.
- This data is for steamed scallops, so remember to weigh them after cooking to accurately track your intake, as cooking alters the weight.
How it compares with other fish and seafood
Within the fish and seafood category on this site, steamed scallops rank 7th out of 23 foods for protein content per 100g. Their protein-per-calorie score is also strong, ranking 11th in the group. When compared to similar seafood, the 23.2g of protein in scallops is slightly less than in shrimps (23.8g) but more than in lobster (22.1g). They are considerably higher in protein than other options such as tilapia (17.8g) and squid (15.4g). Overall, scallops are among the higher-protein foods available on the site, ranking 29th out of 137 foods.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Scallops | 23.2g | 118 | 19.7g |
| Shrimps | 23.8g | 117 | 20.3g |
| Lobster | 22.1g | 103 | 21.5g |
| Tilapia | 17.8g | 85 | 20.9g |
| Squid | 15.4g | 81 | 19g |
Quick answers
How much protein is in 150g of scallops?
A 150g portion of steamed scallops contains 34.8g of protein, 177 calories, and 2.1g of fat.
Are scallops a good source of protein for their calories?
Yes, they are a very efficient protein source. Scallops provide 19.7g of protein per 100 kcal, which is a high ratio compared to many other foods.
Are scallops high in fat?
No, steamed scallops are very low in fat. They contain only 1.4g of fat per 100g, which is rated ‘low’ by UK front-of-pack labelling standards.
When to speak to a GP or dietitian
- This food contains molluscs, one of the 14 allergens that UK food law requires to be declared. If you have a mollusc allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.