Scallops are a lean, protein-rich seafood that fits neatly into calorie-conscious meal plans. This calculator converts your serving size into calories per 100g, using the standard USDA value of 111 kcal per 100g of raw scallops. Whether you're tracking macros, planning a seafood dinner, or comparing scallops to other proteins, this tool gives you an instant, accurate estimate.
Simply enter your portion weight (in grams or ounces), choose your preferred unit, and optionally adjust for cooking method — raw, steamed, or pan-seared with butter. The calculator breaks down calories, protein, fat, and carbs, so you can log your meal with confidence. Perfect for dietitians, fitness enthusiasts, and anyone who loves seafood but wants to stay on track.
🍽️ Scallop Calorie Calculator
How to Use This Tool
Enter the weight of your scallop portion in the input field, choose whether it's in grams or ounces, and select your cooking method. The calculator uses the USDA standard of 111 kcal per 100g for raw scallops. If you choose pan-seared with butter, it adjusts to 137 kcal per 100g to account for added fat. Click Calculate to see your total calories, plus a breakdown of protein, fat, and carbs. The step-by-step breakdown shows exactly how the math works, so you can verify the result or adapt it to your own tracking app.
Formula Explained
The core formula is simple: Calories = (kcal per 100g × weight in grams) ÷ 100. For raw scallops, the USDA FoodData Central lists 111 kcal, 20.5g protein, 0.8g fat, and 2.4g carbohydrates per 100g. When you pan-sear with butter, the calorie density rises to about 137 kcal per 100g because the scallops absorb some of the butter. The protein drops slightly to 19.5g and fat rises to 5.0g, while carbs stay roughly the same. This tool applies those standard values, but remember that actual numbers can vary by species, freshness, and how much butter you actually use.
Worked Examples
Example 1: You eat 150g of steamed scallops. Calories = 111 × 150 ÷ 100 = 166.5 kcal. Protein = 20.5 × 150 ÷ 100 = 30.8g.
Example 2: You have 4 oz (about 113g) of pan-seared scallops. First convert: 4 × 28.35 = 113.4g. Calories = 137 × 113.4 ÷ 100 = 155.4 kcal. Fat = 5.0 × 113.4 ÷ 100 = 5.7g.
Tips & Best Practices
- Weigh scallops raw for the most accurate calorie count, since cooking removes water and concentrates calories per gram.
- If you use a non-stick pan with just a spritz of oil, the raw value is a better estimate than the pan-seared one.
- Scallops are naturally low in carbs, making them a great choice for low-carb or keto diets.
- Pair scallops with a vegetable side to keep the meal balanced and filling.
Factors Affecting Accuracy
The biggest variable is added fat. A tablespoon of butter adds about 100 kcal, so if you use more than a light coating, your actual calories will be higher than the 137 kcal estimate. Also, scallop species differ slightly — sea scallops and bay scallops have similar but not identical nutrition. Finally, if you're tracking for weight loss, remember that restaurant scallops are often cooked with generous amounts of butter or oil, so ask for them grilled or steamed when possible.
Frequently Asked Questions
Are scallops good for weight loss?
Yes. Scallops are high in protein and low in fat, which helps you feel full. A 100g serving has only about 111 kcal, making them one of the leanest seafood options.
How many scallops are in 100g?
It depends on size. Large sea scallops can weigh 20-30g each, so 100g is roughly 3-5 scallops. Bay scallops are smaller, so you might get 10-15 per 100g.
Do scallops have carbs?
Yes, but very few — about 2.4g per 100g. Most of that is glycogen, a natural carbohydrate stored in the muscle.
Is the pan-seared value accurate for all recipes?
No. It assumes about 1 teaspoon of butter per 100g of scallops. If you use more, add the extra butter calories separately.
Reference Data
| Method | Calories (kcal/100g) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Raw / Steamed | 111 | 20.5 | 0.8 | 2.4 |
| Pan-seared with butter | 137 | 19.5 | 5.0 | 2.4 |
Data based on USDA FoodData Central values for raw scallops. For more detailed nutrition information, visit the USDA FoodData Central.