Scallops

Overview

Scallops are bivalve shellfish that provide vitamin B12, iron, zinc, magnesium, modest amounts of omega-3 fatty acids, and lean, highly digestible protein. Their micronutrient profile supports red blood cell formation, one-carbon metabolism, and enzymatic antioxidant systems, while the lean protein contributes to satiety and tissue repair with relatively low fat and energy per 100 g [1]. Like other shellfish, scallops also supply trace minerals that are less abundant in many terrestrial foods.

Within the BRAIN Diet framework, scallops are used as an occasional lean shellfish option that complements both fish and plant-based protein sources. They fit particularly well into meals where the primary focus is on vegetables and whole grains, adding protein and micronutrients without a large increase in calories [1]. As with other seafood, overall dietary pattern, sourcing from well-managed fisheries, and gentle cooking methods help ensure that scallops contribute nutritional benefits within a sustainable, safe eating pattern [1,2].

Key Nutritional Highlights

• Provides complete, highly digestible protein.
• Commonly contributes selenium, iodine, and vitamin B12, though levels vary by species.
• EPA/DHA content is highly species-dependent; oily fish are usually higher than lean fish or shellfish.
• Often lower in saturated fat than many fatty red-meat patterns when minimally processed.
• Nutritional profile and risk context depend on processing method (fresh vs salted/smoked/cured).

Food Context

Synergies

• Part of diverse protein strategy

Sourcing

• Sustainable seafood option

Preparation

• Cook scallops gently (light searing, steaming, or baking) to preserve texture and nutrient content; avoid overcooking, which can toughen the protein.
• Pair scallops with vegetable-rich sides and whole grains so their lean protein and micronutrients are integrated into balanced meals.

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

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

Taurine

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

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Magnesium

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

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Potassium

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

Vitamin B12 (Cobalamin)

Methylation; myelin; mitochondrial odd-chain FA metabolism

References

These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.

1. FAO 2013 – Dietary protein quality evaluation in human nutrition (DIAAS report)
2. (Add shellfish-specific nutrient/safety reference for scallops once present in BRAIN-diet bibliography.)