Scallops: Nutrition Facts and Health Benefits

Scallops Nutrition Facts

Scallops are more than just a seafood delicacy—they are a nutritional powerhouse packed with high-quality protein, essential amino acids, healthy fats, vitamins, and minerals. These bivalve mollusks offer a unique profile of nutrients that set them apart from other shellfish, and their nutritional value can be influenced by species, season, and processing methods. Let’s dive into the key nutrition facts that make scallops a smart addition to a healthy diet.

Table 1: Overview of Key Scallop Nutrients

Protein and Amino Acids

Scallops are renowned for their high protein content. A 100g portion of scallop muscle typically contains between 8 and 12 grams of protein, featuring a complete spectrum of essential amino acids. This makes scallops an excellent protein choice for supporting muscle repair, satiety, and overall health 2 3 6.

• Essential Amino Acids: Processing methods like boiling, baking, and drying tend to preserve or even concentrate these amino acids, especially those responsible for the umami and sweet flavors (like glycine and alanine) 1 3.
• Bioactive Peptides: Enzymatic hydrolysis of scallop protein can generate bioactive peptides with antioxidant properties, further enhancing their nutritional value 8.

Healthy Fats

While scallops are naturally low in total fat (less than 1.2g per 100g), the fats they do contain are especially beneficial. Scallops provide significant amounts of omega-3 long-chain polyunsaturated fatty acids (n-3 PUFAs), namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) 2 4.

• n-3/n-6 Ratio: Scallops, especially those harvested in spring and summer, exhibit a high n-3/n-6 ratio (>5), which is favorable for cardiovascular health 2 4.
• Fatty Acid Distribution: The highest concentrations of EPA and DHA are found in the adductor muscle and viscera of certain scallop species 4.

Carbohydrates

Scallops have a low carbohydrate content, predominantly in the form of glycogen. This makes them suitable for low-carb or ketogenic diets 2 3.

Vitamins and Minerals

Scallops are a rich source of essential micronutrients 6:

• Vitamin B12: Crucial for nervous system health and red blood cell formation.
• Selenium: Supports antioxidant defense and thyroid function.
• Zinc and Copper: Important for immunity and enzymatic processes.
• Iodine: Supports healthy thyroid hormone production.

Nutritional Variability

• Species Differences: While the adductor muscle is the main edible part, other tissues (gonad, viscera) may contain higher lipid and micronutrient levels in some species 4.
• Seasonal Changes: Protein, fat, and fatty acid composition can fluctuate throughout the year, with spring, summer, and certain winter months yielding peak nutritional quality 2 3.

Scallops Health Benefits

Beyond their impressive nutritional profile, scallops provide a range of health benefits supported by both laboratory and animal research. These benefits span from heart and metabolic health to antioxidant and anti-obesity effects, making scallops a valuable component of a balanced diet.

Table 2: Key Health Benefits of Scallop Consumption

Heart and Cardiovascular Health

Scallops are especially heart-friendly. Their high omega-3 fatty acid content (EPA and DHA) has well-documented benefits for cardiovascular health, including:

• Lowering LDL Cholesterol: Animal studies show scallop protein consumption leads to reduced LDL cholesterol and atherosclerotic plaque burden compared to other protein sources 9.
• Improved Blood Lipids: The favorable n-3/n-6 fatty acid ratio, coupled with low saturated fat, may help reduce the risk of heart disease 2 4.
• Vascular Protection: Downregulation of inflammatory markers and genes associated with atherosclerosis has been observed in animal models consuming scallop-rich diets 9.

Antioxidant Properties

Scallop-derived proteins and peptides exhibit potent antioxidant activities:

• Free Radical Scavenging: Enzymatically hydrolyzed scallop proteins (especially with Alcalase) have demonstrated high free radical scavenging activity, helping combat oxidative stress 8.
• Cellular Protection: Such protein hydrolysates can inhibit mitochondrial ROS generation and protect against cell damage in vitro 8.
• Micronutrient Synergy: Selenium and zinc in scallops further bolster the body's antioxidant defenses 6.

Metabolic and Anti-Obesity Effects

Emerging research highlights scallops’ role in supporting metabolic health:

• Weight and Fat Reduction: Acidic polysaccharides isolated from scallop by-products (like the skirt) have shown to reduce weight gain, fat accumulation, and blood lipids in high-fat-diet-fed mice 7.
• Gut Microbiota Modulation: These polysaccharides also positively influence gut microbiota composition, which can have far-reaching effects on metabolism and inflammation 7.
• Improved Glucose Control: Consumption of scallop protein was associated with lower blood glucose and leptin levels in animal studies, indicating potential benefits for metabolic syndrome and diabetes risk 9.

Immune and General Health Support

The micronutrients packed into scallops contribute to overall health:

• Selenium and Vitamin B12: Support immune system function, DNA synthesis, and red blood cell formation 6.
• Zinc and Copper: Essential for enzyme function and immune response 6.
• Iodine: Important for thyroid hormone synthesis and metabolic regulation 6.

Functional Food Potential

Scallops are also a promising source of bioactive compounds for functional foods and supplements:

• Protein Hydrolysates: Can be used as antioxidants and emulsifiers in food products 8.
• Polysaccharides: Offer anti-obesity and prebiotic effects, adding potential for gut and metabolic health formulations 7.

Safety Considerations

• Allergy Risk: As with all shellfish, scallops are a potential allergen for susceptible individuals.
• Contaminant Monitoring: Scallops, like other shellfish, can accumulate environmental contaminants, but regulatory monitoring and proper handling minimize consumer risk 6.

Conclusion

Scallops stand out as a nutritious, health-promoting seafood choice. Here’s a summary of the main points from this article:

• High-Quality Protein: Scallops provide complete and highly digestible protein, with all essential amino acids preserved through most cooking methods.
• Heart-Healthy Fats: They are low in total fat but rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health.
• Micronutrient Rich: Scallops deliver significant amounts of vitamin B12, selenium, zinc, copper, and iodine.
• Antioxidant and Functional Compounds: Scallop proteins and polysaccharides offer antioxidant, anti-obesity, and metabolic benefits.
• Seasonal and Species Variation: Nutritional value can fluctuate with species and season, with spring and summer often providing peak benefits.
• Safety: Scallops are generally safe when sourced and handled properly, though individuals with shellfish allergies should avoid them.

Including scallops in your diet—whether as a simple seared dish or incorporated into more creative recipes—can contribute to overall health, thanks to their impressive nutrition and scientifically supported health benefits.