Scallops

Overview

Scallops are lean bivalve shellfish providing highly digestible protein, vitamin B12, selenium, zinc, and magnesium, together with animal-food sources of creatine and taurine that are emphasised in the BRAIN Diet protein rotation [1,2]. At roughly 66 kcal and 13.5 g protein per 100 g, they add mitochondrial-relevant amino compounds and micronutrient cofactors without the higher fat load of many red-meat or oily-fish portions [1].

Within the BRAIN Diet framework, scallops function as a lean marine protein alongside cod, tuna, and oily fish — useful when meals already contain adequate fat from olive oil, nuts, eggs, or dairy but still need complete protein and creatine-containing animal foods [1,3]. They complement plant-forward plates built around vegetables and whole grains, supporting bioenergetic cofactor sufficiency and phosphocreatine-buffer biology within BRS4 without dominating total energy intake [2,3].

Key Nutritional Highlights

• Lean shellfish (~66 kcal per 100 g) with 13.5 g protein and low fat — see nutrition table [1].
• Listed among BRAIN Diet creatine-containing animal foods alongside beef, lamb, pork, salmon, tuna, and cod [3].
• Shellfish such as scallops are commonly grouped with clams and mussels among dietary taurine sources in the framework [2].
• Provides vitamin B12 and selenium, supporting one-carbon and antioxidant enzyme contexts relevant to neural tissues [1,2].
• Complete, highly digestible animal protein with strong indispensable amino-acid coverage [1].

Food Context

Sourcing

• Choose scallops from reputable suppliers with transparent harvest or aquaculture practices and routine monitoring for biotoxins and contaminants.
• Wild sea scallops from well-managed fisheries can be a relatively low-impact seafood choice when sourced responsibly; check regional sustainability guidance where available.
• Like many lower-fat shellfish options, scallops are generally consumed as part of a varied seafood pattern rather than as a daily protein anchor.

Preparation

• Cook gently — light searing, steaming, or brief baking — to preserve texture and avoid toughening the protein.
• Pair with vegetable-rich sides and whole grains so lean shellfish protein, B12, and trace minerals sit within a balanced meal matrix.
• Avoid heavy charring or repeated high-heat frying that adds unnecessary oxidised fat load to an otherwise lean food.

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins, with high digestibility and bioavailability [1].

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	66.4 kcal	—
Protein	13.5 g	—
Total fat	0.5 g	—
Carbohydrates	2 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.2 mg	1.2%
Zinc	1 mg	9.1%
Magnesium	30.6 mg	7.3%
Selenium	15.7 µg	28.6%
Calcium	10.5 mg	1.1%
Potassium	244.9 mg	7.2%
Vitamin B12	1.3 µg	53.5%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Scallops, sea, frozen, wild caught, FDC ID 2747667, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

9 substances in this food

Creatine

Phosphocreatine system buffer for neuronal ATP demand; cognitive support evidence

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Taurine

Osmoregulator; GABA modulation; mitochondrial membrane stabilizer; anti-inflammatory

Vitamin B12 (Cobalamin)

Methylation; myelin; mitochondrial odd-chain FA metabolism

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

References

[1] Lean shellfish protein with vitamin B12, selenium, and trace minerals at low energy density. FAO 2013. Dietary protein quality evaluation in human nutrition (DIAAS report)

[2] Shellfish including scallops are emphasised among dietary taurine sources within the BRAIN Diet protein landscape. Wójcik & Koenig 2010. The potential protective effects of taurine on coronary heart disease

[3] Omnivore patterns supply creatine from animal foods including scallops; plant-only diets may lack meaningful dietary creatine unless supplemented. Avgerinos et al. 2018. Effects of creatine supplementation on cognitive function of healthy individuals