People around the world consume scallops, a type of shellfish. They reside in marine habitats, and fisheries off the shores of several countries take them.”
The colorful shells contain adductor muscles, which are edible and sold as seafood. When properly prepared, they have a slightly sweet flavor and a soft, buttery texture.
Scallops are extremely nutritious and may provide significant health advantages. People are typically concerned about allergic reactions and heavy metal accumulation.
This article examines the health benefits and potential hazards of eating scallops.
Highly nutritious
Scallops, much like other fish and shellfish, possess a noteworthy nutritional profile. A serving size of 3.53 ounces (100 grams) of steamed or boiled scallops is rich in essential nutrients.
- Calories: 137
- Carbs: 6.33 grams
- Fat: 0.98 grams
- Protein: 24 grams
- Omega-3 fatty acids: 205 mg
- Vitamin B12: 2.53 µg
- Calcium: 12 mg
- Iron: 0.68 mg
- Magnesium: 44 mg
- Phosphorous: 499 mg
- Potassium: 367 mg
- Zinc: 1.81 mg
- Copper: 0.039 mg
- Selenium: 25.5 mg
Scallops serve as a remarkable source of various trace minerals, such as selenium, zinc, and copper. These minerals play a crucial role in maintaining health, yet many individuals do not consume sufficient amounts.
Sufficient selenium levels are essential for a robust immune system and optimal thyroid function. Zinc is vital for cognitive function and healthy development, while copper may offer protective benefits against cardiovascular diseases.
Beyond these significant trace minerals, scallops are also rich in high-quality protein and anti-inflammatory omega-3 fatty acids.
Aid weight loss
Scallops are an excellent choice for those seeking to lose weight, as they are low in calories and rich in protein.
Evidence indicates that reducing total calorie intake while increasing protein levels can aid in weight loss. A 100-gram portion of scallops delivers around 24 grams of protein for only 137 calories.
The protein content helps to maintain a sense of fullness for an extended period, which can contribute to a lower overall calorie intake. In addition, protein may enhance metabolic function, allowing the body to utilize energy more efficiently.
Scallops and fish may exhibit specific properties that support weight loss more effectively than alternative protein sources. A review highlighted that the regular consumption of lean seafood instead of meat could lead to a 4–9% reduction in energy intake, which may assist in preventing obesity.
Additionally, the omega-3 fatty acids and other nutrients present in fish seem to contribute to the prevention of obesity-related health issues, such as insulin resistance.
Furthermore, a study from 2014 found that mice fed a diet rich in fat and sugar gained less weight when they consumed scallop meat compared to other protein sources. However, the applicability of these findings to human populations remains uncertain.
Promote heart health
Scallops are a source of magnesium and potassium, two essential nutrients that contribute to cardiovascular health. These minerals assist in the relaxation of blood vessels, which can lead to lower blood pressure and a reduced risk of heart disease.
Insufficient magnesium levels in the blood have been associated with atrial fibrillation, a form of irregular heartbeat. Furthermore, low magnesium levels have been associated with an increased risk of stroke and artery calcification, a sign of arterial blockage.
Research involving over 9,000 participants revealed that individuals with magnesium levels below 0.80 mmol/L faced a 36% and 54% higher likelihood of dying from heart disease and heart attacks, respectively.
Benefit your brain and nervous system
Scallops provide a variety of nutrients that are vital for maintaining brain health and supporting the nervous system.
In just 3.53 ounces (100 grams), scallops offer more than 100% of the Daily Value (DV) for vitamin B12, over 16% of the DV for zinc, and in excess of 200 mg of omega-3 fatty acids.
Ensuring adequate intake of these nutrients is essential for the proper development of the brain and nervous system throughout one’s life and may help decrease the risk of mental health conditions such as Alzheimer’s and mood disorders.
A particular study has emphasized the critical role of maternal vitamin B12 status during pregnancy, indicating that taking vitamin B12 supplements prior to conception is associated with improved brain development in children by the age of two.
People deem zinc vital for the preservation of brain health. An investigation involving mice diagnosed with Alzheimer’s disease demonstrated that zinc deficiency led to a deterioration in cognitive function primarily through the facilitation of inflammation.
Furthermore, omega-3 fatty acids are known to contribute positively to brain health and development. Research indicates that developing fetuses who do not receive enough omega-3 fatty acids from their mothers’ diets may be at an elevated risk of experiencing psychiatric issues as they grow older.
Accumulate heavy metals
Scallops may gather heavy metals such as mercury, cadmium, lead, and arsenic, depending on their environmental context.
Since the human body lacks the ability to excrete heavy metals, their accumulation can lead to serious health concerns. It is therefore essential to limit exposure to these metals through food, water, and environmental sources.
Prolonged exposure to arsenic has been associated with cancer development, while lead accumulation can adversely affect vital organs.
Mercury poisoning is known to impair brain function and cause developmental issues, and excessive cadmium can lead to kidney damage. Seafood, unfortunately, can contain varying levels of heavy metals.
Research on heavy metal concentrations in scallops remains limited, but available studies suggest that the levels may vary by location, with cadmium levels typically being higher.
Nonetheless, the health benefits associated with the moderate consumption of scallops and other shellfish are generally considered to outweigh the risks posed by heavy metal exposure.
Cause allergic reactions in some people
Certain individuals exhibit a significant allergy to fish and shellfish, including scallops. Research indicates that the prevalence of shellfish allergies can reach as high as 10.3% across various age groups.
Shellfish rank among the most prevalent food allergens, often manifesting in adulthood and persisting throughout an individual’s life.
However, it is noteworthy that scallops, oysters, mussels, and clams tend to elicit fewer allergic responses compared to crab, lobster, and shrimp.
Additionally, some individuals may experience allergies to specific types of shellfish while being able to tolerate others. The immune system generally attributes the cause of shellfish allergies to a protein known as tropomyosin.
An allergic reaction to shellfish may present with the following symptoms:
- Indigestion, diarrhea, and vomiting
- A feeling of tightness in the throat and issues with swallowing
- Hives that cover the body
- Difficulty breathing and coughing
- Swelling of the lips and tongue Skin that appears blue or pale
- Dizziness and confusion
In certain situations, individuals may experience a critical reaction known as anaphylactic shock after ingesting shellfish, which demands prompt medical care.
Should you eat scallops?
Scallops can serve as an excellent addition to your diet, owing to their numerous health advantages. They are highly nutritious, abundant in protein, and low in calories.
However, individuals with shellfish allergies may experience allergic reactions upon consumption. The levels of heavy metals and other potential contaminants in scallops can vary based on their catch location.
It is essential for those who need to be cautious about heavy metal exposure from seafood—such as older adults, children, pregnant and nursing individuals, or those with a high fish intake—to carefully consider their seafood selections.
Fortunately, the U.S. Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) classify scallops as a “good choice” or a fish with lower mercury levels.
To fully enjoy the advantages of scallops and various seafood, it is advisable to consume 2 to 3 servings of “good choice” fish each week. It is beneficial to enjoy a range of fish that are lower in mercury instead of relying solely on one variety.
For otherwise healthy adults who are not allergic and do not have concerns about heavy metal consumption, scallops are generally safe to eat.
A simple preparation technique is to sear the scallops in butter, seasoning them with salt and pepper.
The bottom line
Scallops provide a substantial amount of protein and important nutrients that are beneficial for heart and brain function. While they may absorb some heavy metals like mercury, lead, and cadmium, they are largely considered safe for consumption.
In the absence of allergies and without any recommendations to reduce your seafood intake for health purposes, such as during pregnancy, there is no major reason to exclude scallops from your diet. They can be a nutritious and tasty component of your meals.
