Cooked scallops calories come to 107 for a 3 oz portion (85 g) and 126 per 100 g. Protein supplies 49% of those calories, so that portion brings 12.7 g of protein for just 5% of a 2000-calorie day. The catch is sodium: 353 mg in the same 3 oz, before any butter or sauce.
107kcal
1 3 oz portion · 85 g, baked or broiled
49%protein
12.7 gProtein
3 gCarbs
4.4 gFat
How to burn off 107 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Baked or broiled · per 85 g
Calories
107 kcal
Protein
12.7 g
Carbohydrate
3.4 g
Fat
4.4 g
Saturated fat
1.1 g
Cholesterol
28 mg
Sodium
353 mg
Potassium
217 mg
Iron
0.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Cooked scallops: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
107
12.7 g
3.4 g
4.4 g
353 mg
5%
1 scallop (15 g)
19
2.2 g
0.6 g
0.8 g
62 mg
1%
1 cup (135 g)
170
20.2 g
5.3 g
6.9 g
560 mg
9%
100 g
126
15 g
4 g
5.1 g
415 mg
6%
3 × 3 oz portion (85 g)
321
38.2 g
1,058 mg
5 × 3 oz portion (85 g)
536
63.7 g
1,764 mg
A 3 oz plate is 107 calories, and dinner portions climb fast
Scallops are small, so the count on your plate matters more than any single piece. One scallop of about 15 g is 19 calories with 2.2 g of protein. A 3 oz portion (85 g) lands at 107 calories, and a 1 cup serving (135 g) reaches 170 calories, which is 9% of the daily value.
Restaurant plates rarely stop at 3 oz. Two 3 oz portions (170 g) add up to 214 calories, three portions (255 g) reach 321, and a generous 425 g pile hits 536 calories. Even at that top end the number stays modest for a main course, because the scallop itself is lean.
The swing that matters is protein. Two portions give 25.5 g, three give 38.2 g, and five give 63.7 g. If you are building a meal around protein, two 3 oz portions cover a solid share of the day without much calorie cost. If you just want a light starter, a handful of single scallops keeps the total under 100.
Protein carries half the calories, fat most of the rest
Per 100 g, cooked scallops hold 15 g of protein, 4 g of carbs and 5.1 g of fat. In calorie terms that splits into 49% protein, 38% fat and 13% carbs. There is 0 g of fiber and 0 g of sugars, so the small carb share comes without any sweetness worth counting.
The 38% fat share is higher than many people expect from shellfish. The USDA row behind this page is scallops baked or broiled, and that preparation usually brings some added fat into the dish. Saturated fat sits at 1.3 g per 100 g, a small figure next to the protein.
Cooking method moves the total. Grilled scallops come in at 108 calories per 100 g with 2.9 g of fat, against 126 calories and 5.1 g here. Protein barely changes between the two. So if you want the leanest version, the pan or grill with little added fat is the place to save calories, not the scallop itself.
Sodium is the row to watch
Scallops carry a lot of sodium for a plain protein: 415 mg per 100 g, or 18% of the daily value. A 3 oz portion has 353 mg (15% DV), and a 1 cup serving has 560 mg, which is 24% of the day from one food before seasoning.
Bigger plates scale that up quickly. Two 3 oz portions bring 706 mg, three bring 1,058 mg, and five reach 1,764 mg. Compare that with cooked salmon at 92 mg per 100 g and the gap is clear: scallops have several times the sodium of a fish fillet.
If you watch sodium, go light on salty sauces, soy glazes and seasoned butter, since the scallops already start high. Cholesterol is 33 mg per 100 g and potassium 255 mg per 100 g, neither a big number. Sodium is the line on the label that deserves your attention.
A lean main that leaves room for the sides
At 107 calories for 3 oz, scallops leave plenty of space on the plate. The protein is already there, and fiber is at 0 g, so the sides do the rest of the work. Vegetables, a grain or a salad add the fiber the scallops lack.
The real calorie decisions happen around the scallops. Butter basting, cream sauces and bacon wraps can outweigh the shellfish itself, while lemon, herbs and a quick sear add little. Pick low-sodium sides to balance the 353 mg already in a 3 oz portion.
Frozen sea scallops from names such as Neptune Sea Scallops or Eastern Fisheries Raw Jumbo Sea Scallops are common in stores; check the package label for that product's own values. To track a plate quickly, BodyPal can log scallops from a photo.
How does cooked scallops compare?
Here cooked scallops sit next to grilled scallops, the plain scallop entry and cooked salmon, per 100 g and per usual serving.
Verdict: For the fewest calories pick grilled scallops, at 92 per 3 oz portion and only 2.9 g of fat per 100 g against 5.1 g here. For more protein and far less sodium pick cooked salmon, with 26.5 g protein and 92 mg sodium per 100 g, though its 155 g fillet runs 242 calories.
Most popular cooked scallops brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Neptune Sea Scallops4 oz · 113 g88 kcal
2Sea-Trek Gold Sea Scallops3.5 oz · 100 g70 kcal
3Sail Sea Scallops Roe-Off4 oz · 113 g62 kcal
4Eastern Fisheries Raw Jumbo Sea Scallops4 oz · 113 g62 kcal
Packaged scallops are labeled at raw weight, so they read lower than the baked or broiled numbers above. Source: manufacturer labels / USDA FoodData Central.
Cooked scallops FAQs
How many calories are in cooked scallops?
A 3 oz portion (85 g) of baked or broiled scallops has 107 calories, and one scallop about 19. Per 100 g that is 126 calories.
Are scallops good for weight loss?
A 3 oz portion has 107 calories, 12.7 g of protein and 4.4 g of fat. Steamed or boiled scallops are lighter at 87 calories per 100 g.
Scallops or salmon: which has fewer calories?
Cooked scallops have 126 calories per 100 g and cooked salmon 156, a difference of 30 calories.
How much protein is in cooked scallops?
About 15 g per 100 g, which is 12.7 g in a 3 oz portion (85 g).
How much sodium is in scallops?
Cooked scallops have 415 mg of sodium per 100 g, which is 18% of the daily value. A 3 oz portion carries 353 mg (15% DV), and a 1 cup serving carries 560 mg (24% DV).
How many calories are in one scallop?
One cooked scallop of about 15 g has 19 calories and 2.2 g of protein. That is 1% of a 2000-calorie day, so the count on your plate drives the total.
How many calories are in grilled scallops?
Grilled scallops have 92 calories per 3 oz portion (85 g) and 108 per 100 g. They carry 2.9 g of fat per 100 g, less than the 5.1 g in baked or broiled scallops.
How many calories are in sea scallops?
Baked or broiled scallops come to 126 calories per 100 g and 107 per 3 oz portion. Packaged sea scallops vary by product, so check the label for that brand's own figures.
How many calories are in a cup of cooked scallops?
A 1 cup serving (135 g) of cooked scallops has 170 calories, 9% of the daily value. It also delivers 20.2 g of protein and 560 mg of sodium.
