Scallop Mixed Species (Raw) – Nutritional Information & Benefits
Scallops are a versatile and nutritious seafood choice, known for their delicate flavor and tender texture. This raw mixed species of scallops provides a wide range of essential nutrients that contribute to a balanced diet. Perfect for various dishes—from seafood salads to elegant appetizers—scallops offer not only great taste but also a host of health benefits.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 69.0 kcal |
| Protein | 12.06 g |
| Total Fat | 0.49 g |
| Saturated Fat | 0.128 g |
| Carbohydrates | 3.18 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 6.0 mg |
| Iron | 0.38 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 334.0 mg |
| Potassium | 205.0 mg |
| Sodium | 392.0 mg |
| Zinc | 0.91 mg |
| Copper | 0.023 mcg |
| Manganese | 0.017 mg |
| Selenium | 12.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.007 mg |
| Riboflavin (B2) | 0.015 mg |
| Niacin (B3) | 0.703 mg |
| Vitamin B6 | 0.073 mg |
| Folate | 16.0 mcg |
| Vitamin B12 | 1.41 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Scallops, like most seafood, are a known allergen. They contain proteins that may trigger allergic reactions in individuals sensitive to shellfish. Symptoms of an allergic reaction may include hives, swelling, difficulty breathing, or more severe reactions. It is essential to avoid scallops if you have a shellfish allergy or any history of food allergies.
Dietary Preferences
Scallops are suitable for various dietary preferences, including:
- High-Protein Diets: With 12.06 grams of protein per 100 grams, scallops make an excellent option for those looking to boost protein intake.
- Low-Fat: Scallops contain only 0.49 grams of fat per 100 grams, with a minimal amount of saturated fat, making them a great choice for those following a low-fat or heart-healthy diet.
- Low-Carb & Keto-Friendly: Scallops are low in carbohydrates (3.18 grams per 100 grams), making them suitable for those on low-carb or ketogenic diets.
- Gluten-Free: Naturally gluten-free, scallops are an excellent addition to a gluten-free diet.
- Paleo & Whole30: Scallops align well with both Paleo and Whole30 eating plans, as they are a whole, unprocessed food.
Health Benefits
- High-Quality Protein: Scallops are an excellent source of lean protein, which is essential for muscle repair, immune function, and overall tissue health.
- Mineral-Rich: Scallops are a good source of important minerals such as phosphorus, magnesium, and zinc, all of which support bone health, muscle function, and immune defense.
- Low in Calories: At just 69 kcal per 100 grams, scallops are an ideal food for those watching their calorie intake while still aiming to consume nutrient-dense meals.
- Selenium-Rich: With 12.8 mcg of selenium per 100 grams, scallops provide an antioxidant that supports thyroid function, protects cells from damage, and strengthens the immune system.
Culinary Tips
- Preparation: Scallops are often seared in a hot pan for just a few minutes to maintain their tender texture and delicate flavor. They can also be grilled, baked, or steamed.
- Pairing: Serve scallops with fresh herbs like parsley or basil, a squeeze of lemon, and a light drizzle of olive oil for a simple yet elegant dish. They also pair well with creamy risottos, pasta dishes, or citrus-based sauces.
- Serving Suggestion: Scallops can be the star of the plate in a seafood salad, an appetizer, or as a main course. They are perfect for special occasions or any time you want to treat yourself to a gourmet meal.
Conclusion
Scallops (raw, mixed species) offer a delightful combination of light yet satisfying flavors, along with a wealth of essential nutrients. Whether you’re seeking a low-calorie protein source, looking to enhance your mineral intake, or simply love seafood, scallops are an excellent addition to your meals. Their versatility makes them a perfect choice for many dietary preferences, while their delicious taste ensures they’ll be a hit with family and friends. As with all seafood, be mindful of potential allergies and consider sourcing your scallops sustainably for the best quality.
Explore more recipes and get inspired by this delicate and nutritious ingredient—whether seared, grilled, or paired with your favorite sides!
