🐚 protein
Calories in Scallops
99kcal
Per 4 oz (113g)
Protein
19.2g
Carbs
5.7g
Fat
0.9g
AskCalories
Track meals with editable AI estimates
Use a photo, type what you ate, or dictate into chat. Review the estimated portions, calories, protein, carbs, fat, and fiber before saving.
Sea scallops — sweet, lean shellfish, fast-cooking.
Extremely lean protein. Sear for 90 seconds per side max — overcooking kills the texture.
Best for
- cutting or high-protein days — 17g protein / 100g at 88 kcal
- meals where you want volume of protein without a fat bomb
Watch out
- restaurant versions that are breaded, sauced, or cooked in oil — the log is for the plain item
- weighing cooked vs raw without matching the database state
How to log it
Prefer weighing scallops after cooking if that is how you eat it, or stick to one convention. 4 oz (~113g) is the practical unit in the app.
Where it fits the day
Fits as the protein anchor. Pair with a carb and produce so the plate is not only lean protein and boredom.
Cooked, grilled, fried & breaded
The page numbers are for plain scallops. Oil, breading, and restaurant sauces change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Grilled / baked (plain) | ~88 | Matches the page numbers |
| Pan-cooked with oil | ~99–114 | Cooking fat on a lean cut |
| Breaded & fried | ~132–167 | Breading + frying oil |
| Restaurant sauced | ~110–150 | Butter, cream, glaze, or heavy sauce |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 4 oz (113g) | 99 | 19.2g | 5.7g | 0.9g |
| 6 large (100g) | 88 | 17g | 5g | 0.8g |
Per 100g: 88 kcal · 17g P · 5g C · 0.8g F