Scallop Cooked earns a Good FoodScore of 63/100, primarily due to its status as a minimally processed whole food, contributing positively to a balanced diet.
This seafood is a minimally processed whole food, classified as NOVA 1.
It provides 1.9g of fiber per 100g, a notable amount for a seafood item.
A 100g serving contains only 16 calories, making it a very low-calorie option.
It is very low in sodium at just 1mg per 100g.
Scallop offers 12% of the Daily Value for Vitamin C in a 100g serving.
Scores -13 points above the seafood category average (76/100 across 30 foods).
Fiber
1.9g
7% of Daily Value
Protein
1.03g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
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What it brings to the table
Fiber (1.9g)+1
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 63
Scallop Cooked achieves a FoodScore of 63 out of 100, placing it in the 'Good' category. A significant portion of this score comes from its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, which earns a substantial +10 bonus. This reflects its natural state and lack of industrial alteration. The food also receives a +1 bonus for its fiber content, providing 1.9g per 100g, which is a beneficial amount, especially for a seafood item. Additionally, its micronutrient profile contributes a +2 bonus, specifically due to its notable Vitamin C content, delivering 12% of the Daily Value. The absence of penalties for added sugar, saturated fat, or sodium further supports its positive score. To achieve a higher score, scallop would need to contain a greater density of a wider range of micronutrients or a more substantial amount of beneficial macronutrients like protein or omega-3 fatty acids, which are present in very low amounts in this specific preparation.
Health benefits
What the nutrients in scallop cooked actually do for you, grounded in established dietary science.
Supports Weight Management
Scallop can be a beneficial inclusion for weight management due to its very low calorie density. A 100g serving contains only 16 calories, making it an excellent choice for those looking to reduce caloric intake while still feeling satisfied. Its minimal fat content, with just 0.17g of total fat and 0.04g of saturated fat, also aligns with dietary recommendations for a heart-healthy, weight-conscious diet. Incorporating low-calorie, nutrient-dense foods like scallop can help create a caloric deficit without sacrificing essential nutrients, supporting sustainable weight loss or maintenance efforts.
Aids Digestive Health
Unusually for a seafood, scallop provides a notable amount of dietary fiber, with 1.9g per 100g serving. While not as high as some plant-based foods, this contribution can still support digestive health. Fiber is crucial for maintaining regular bowel movements and can contribute to a healthy gut microbiome. Including fiber-rich foods in the diet is emphasized by dietary guidelines for its role in overall digestive function. For individuals seeking to increase their fiber intake, scallop offers a unique, lean protein source that also contributes to this important nutrient.
Contributes to Immune Function
Scallop provides a good source of Vitamin C, delivering 12% of the Daily Value per 100g. Vitamin C is a well-known antioxidant that plays a vital role in immune system function, helping to protect cells from damage and supporting various cellular functions of both the innate and adaptive immune systems. While often associated with fruits and vegetables, obtaining Vitamin C from diverse food sources like seafood can contribute to meeting daily requirements. Regular intake of Vitamin C is important for maintaining overall health and resilience.
Promotes Mineral Balance
Scallop contributes to the intake of several important minerals, including potassium, magnesium, and iron, which are essential for maintaining mineral balance in the body. A 100g serving provides 140mg of potassium (3% DV), 19mg of magnesium (5% DV), and 0.33mg of iron (2% DV). These minerals are involved in numerous physiological processes, such as nerve function, muscle contraction, and oxygen transport. While these percentages are modest, consuming a variety of foods that offer these micronutrients helps ensure adequate intake for overall bodily function and health.
Scallop Cooked earns a Good FoodScore of 63/100, primarily due to its status as a minimally processed whole food, contributing positively to a balanced diet.
How to eat it
Cooked scallops are a versatile and lean seafood often enjoyed for their delicate flavor and tender texture. They are typically served as a main course, appetizer, or incorporated into pasta dishes and salads. Due to their mild taste, scallops pair well with a variety of seasonings and sauces, from simple lemon and butter to more complex herb and garlic preparations. A typical serving size is around 100-150g, providing a substantial, low-calorie protein option.
To maximize flavor and prevent overcooking, sear scallops quickly in a hot pan with a small amount of oil until golden brown on each side, about 1-2 minutes per side.
Pair cooked scallops with fiber-rich vegetables like asparagus or spinach to create a balanced meal that enhances satiety and nutrient intake.
Store fresh scallops in the coldest part of your refrigerator and consume within one to two days, or freeze them for longer preservation.
Things to keep in mind
For most healthy adults, cooked scallop is a safe and beneficial food. There are no widely documented common allergies specifically to scallop that are distinct from general shellfish allergies. Individuals with shellfish allergies should avoid scallops, as they can trigger severe allergic reactions. Due to its very low sodium content, it is generally safe for those monitoring sodium intake. There are no known significant drug interactions or specific populations for whom scallop is cautioned against at normal serving sizes.
Yes, cooked scallop is considered a healthy food. It has a FoodScore of 63/100, indicating it's a good choice. It is very low in calories, fat, and sodium, while providing fiber and Vitamin C. Its status as a minimally processed whole food also contributes to its health benefits.
Is cooked scallop good for weight loss?
Cooked scallop can be an excellent food for weight loss. With only 16 calories per 100g and minimal fat, it's a very low-calorie protein source. Including it in your diet can help you feel full without consuming excessive calories, supporting a caloric deficit for weight management.
Is cooked scallop ultra-processed?
No, cooked scallop is not ultra-processed. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it is in its natural state or has undergone minimal changes like cooking, without the addition of industrial ingredients.
How should I cook scallops to retain their nutrients?
To retain nutrients and achieve the best texture, lightly sear or grill scallops. Avoid overcooking, which can make them rubbery and potentially reduce some heat-sensitive nutrients like Vitamin C. Quick cooking methods help preserve their delicate flavor and nutritional integrity.
What can I use as an alternative to scallops?
If you're looking for a similar lean protein with a mild flavor, shrimp or cod can be good alternatives to scallops. For a plant-based option, king oyster mushrooms, when sliced and seared, can mimic the texture of scallops in some dishes.
Does cooked scallop have a lot of sodium?
No, cooked scallop is very low in sodium. A 100g serving contains only 1mg of sodium. This makes it a suitable option for individuals who are monitoring their sodium intake for blood pressure management or other health reasons.
Is cooked scallop a good source of protein?
While scallop does contain protein, with 1.03g per 100g, it is not considered a high-protein food compared to other seafood or meat options. For a significant protein contribution, you would need to consume a larger portion, or pair it with other protein-rich foods.