Scallops are prized for their sweet, delicate flavor and their impressively lean nutritional profile — but the fat content can change dramatically depending on how they are prepared. Raw or steamed scallops contain less than 1 gram of fat per 100g, while breaded and fried versions can carry 10 grams or more. This calculator helps you quickly estimate the fat and saturated fat in any serving of scallops.
Choose a preparation method (raw, steamed, pan-seared with oil, or breaded and fried), enter a serving size in grams or ounces, and the tool instantly reports total fat per 100g, saturated fat, total fat in your serving, calories from fat, and the percent Daily Value. It is a handy reference for counting macros, meal planning, or checking how much added fat your cooking method contributes. Ideal for seafood lovers, low-fat dieters, keto and low-carb trackers, and anyone curious about lean protein sources.
Step-by-Step Guide
This calculator is designed for anyone tracking fat intake, meal planning, or simply curious about the nutritional difference between grilled and fried seafood. To get your numbers:
- Pick the preparation that matches your dish from the Scallop Preparation dropdown. The options range from raw and steamed (virtually fat-free) to pan-seared with oil and breaded-and-fried (much higher in fat).
- Enter the serving amount in grams or ounces. Use the quick-fill buttons if you want common portion sizes such as 100g or 3 oz.
- Press Calculate Fat to see the fat per 100g, saturated fat, total fat in your serving, calories from fat, and percent Daily Value.
If you enter a weight in ounces, the calculator converts it to grams using 1 oz = 28.3495 g.
Scallop Fat Reference Table
Typical total fat values for scallops by preparation, based on USDA FoodData Central data. Individual values vary with brand, coating recipe, and how much cooking oil is absorbed.
| Preparation | Total fat per 100g | Saturated fat per 100g | Notes |
|---|---|---|---|
| Raw (uncooked) | 0.76g | 0.08g | Naturally lean; almost no saturated fat |
| Steamed or poached | 0.84g | 0.09g | No added fat; moisture loss concentrates nutrients slightly |
| Pan-seared with oil | 4.2g | 0.6g | Depends on the amount of oil or butter used |
| Breaded and fried | 10.6g | 1.6g | Coating absorbs frying oil |
Source: USDA FoodData Central; values rounded.
How the Math Works
The calculator uses a simple proportional formula:
Total fat (g) = (serving weight in grams ÷ 100) × fat per 100g
For example, if you eat 150g of raw scallops, the total fat would be (150 ÷ 100) × 0.76 = 1.14g. Saturated fat is estimated the same way using the saturated-fat value for that preparation. Calories from fat are then calculated by multiplying total fat grams by 9 kcal/g, since fat provides about 9 calories per gram. The Daily Value percentage uses the FDA’s reference intake of 78g of total fat per day for a 2,000-calorie diet.
Because the fat column in the reference table is based on typical USDA samples, your real-world numbers may differ slightly by species — sea scallops versus bay scallops — and by cooking technique.
Worked Examples
Example 1 — Steamed scallops, 170g (about 6 oz). Fat per 100g is 0.84g, so total fat = 1.7 × 0.84 = 1.43g. Calories from fat = 1.43 × 9 ≈ 13 kcal. That’s less than 2% of the Daily Value.
Example 2 — Breaded and fried scallops, 100g. Total fat = 10.6g, saturated fat = 1.6g, calories from fat = 95 kcal. The same weight of raw scallops would have only about 7 kcal from fat — a dramatic difference caused entirely by the coating and frying oil.
This is why preparation matters more than species when estimating fat for scallops.
Tips for Keeping Scallops Low-Fat
- Steam, poach, or broil scallops with lemon, herbs, and a splash of white wine instead of frying.
- If pan-searing, use a nonstick pan with cooking spray or a single teaspoon of olive oil per batch rather than a pat of butter.
- Skip heavy breadcrumbs. A light dusting of whole-wheat flour or panko adds fat only if you use generous oil.
- Drain well after cooking and pat with paper towels to remove excess oil.
- Pair with a fresh salad or steamed vegetables to keep the overall meal light.
Pro tip: restaurant scallops are often glazed with butter, so ask for them “dry-seared” or “no butter” when eating out if you're watching fat.
Frequently Asked Questions
Are scallops high in fat? No. Raw or steamed scallops contain under 1g of fat per 100g, making them one of the leanest seafood choices. Only fried or heavily butter-basted versions become high-fat.
What about cholesterol? Scallops do contain dietary cholesterol (roughly 30–40mg per 100g), but the calculator focuses on fat. For most people, saturated fat matters more than dietary cholesterol for blood cholesterol levels.
Why does the calculator show a Daily Value? The % DV helps you see how much one serving contributes to the typical daily fat intake. The FDA uses 78g total fat per day as a reference for a 2,000-calorie diet.
Can I use this for bay scallops too? Yes. Bay and sea scallops have similar fat profiles; the main difference is size and sweetness. Use the raw or steamed option unless the recipe adds fat.
If you’re comparing scallops to other proteins, see chicken fat per 100g or ham fat for similar per-100g breakdowns.