Introduction
Shrimp and scallops are popular types of seafood. This article will discuss their differences and similarities, mainly focusing on nutrition and health impact, particularly concerning weight loss. Scallops are a type of shellfish eaten all over the world. They live in saltwater environments and are caught in fisheries off the coasts of numerous countries. The so-called adductor muscles inside their colorful shells are edible and sold as seafood. When prepared correctly, they have a slightly sweet taste and a tender, buttery texture.
Nutrition
Like most other fish and shellfish, scallops have an impressive nutritional profile. Scallops are widely considered one of the healthiest seafoods. Made up of 80% protein and sporting a low fat content, they can help you feel fuller longer and are rich in vitamins and minerals. They are also a great source of antioxidants.
Macronutrients and Calories
Shrimp and scallops are both medium-calorie foods; however, shrimp provides more calories with 119 kcal per 100g serving. The same serving of scallops contains 111 calories. A 3.53-ounce (100-gram) serving of steamed or boiled scallops pack (1):
- Calories: 137
- Carbs: 6.33 grams
- Fat: 0.98 grams
- Protein: 24 grams
Protein
Like many shellfish, shrimp and scallops are excellent sources of protein. Shrimp is richer in protein by about 2g per 100g serving. A 100-gram serving of shrimp covers 48-50% of the daily protein value by containing 22.7g. The same 100-gram serving of scallops contains 20.5 grams of protein, covering 49% of the daily protein value. The protein found in these shellfish is of high quality, as it contains high levels of all essential amino acids. Naturally, shrimp are more prosperous in all these amino acids.
A 3-ounce serving of steamed scallops contains:
Read also: Delicious Scallop Guide
- Protein: 17 grams
Fats
While both foods are low-fat, shrimp contains over two times more fat. Shrimp provide less than 2g of fat per 100g serving.
Carbohydrates
Shrimp and scallops are low-carbohydrate foods. However, shrimp are lower in carbs than scallops. For every 100 grams, shrimp contain 1.52 grams, and scallops contain 5.41 grams. The carbohydrate content of both shrimp and scallops consists entirely of net carbs, as they don’t provide dietary fiber.
A 3-ounce serving of steamed scallops contains:
- Carbohydrates: 5 grams
- Fiber: 0 grams
- Sugar: 0 grams
Cholesterol
Scallops are lower in cholesterol, containing 41mg per 100g serving, while shrimp have 211mg of cholesterol in the same serving.
Minerals
Shrimp is relatively richer in minerals, nine times higher in calcium, eight times higher in copper, two times richer in selenium, and 1.5 times higher in manganese and sodium. Scallops, however, are a better source of potassium and phosphorus. Scallops are an excellent source of several trace minerals, including selenium, zinc, and copper.
Read also: Enjoying Scallops on Keto
A 3-ounce serving of steamed scallops contains:
- Phosphorus
- Iron
- Potassium
- Selenium
Vitamins
Shrimp is the ultimate winner in the vitamin category. Shrimp is over 60 times richer in vitamin A. Shrimp is also a better source of vitamin E, vitamin D, vitamin K, vitamin B3, vitamin B5, vitamin B6, vitamin B1, and folate, or vitamin B9. Scallops have higher vitamin B12 levels than shrimp. Just 3.53 ounces (100 grams) of scallops contain over 100% of the Daily Value (DV) for vitamin B12.
A 3-ounce serving of steamed scallops contains:
- Vitamin B12
Acidity
Shrimp have a PRAL value of 16.8 (acidic), while scallops have a slightly higher acidity with a PRAL value of 18.1 (acidic).
Weight Loss and Diets
Being low in calories and high in protein, scallops can be a worthwhile addition to your diet if you’re trying to lose weight. Shrimp and scallops can benefit weight loss due to their low-calorie and high-protein nature. Both are lean protein sources that can help you feel full while consuming fewer calories (1). Its high thermic effect means the body expends more energy to digest and process the protein (2). Additionally, shrimp provide essential nutrients like iodine, selenium, and vitamin B12. It is low in fat and carbohydrates, making it a healthy option, especially when prepared through grilling, baking, or steaming.
Read also: Beef jerky: A high-protein option for shedding pounds?
Research shows that reducing your total calorie intake while increasing protein may promote weight loss (6, 7). A 3.53-ounce (100-gram) serving of scallops provides close to 24 grams of protein for just 137 calories (1). Protein helps you feel full for longer, which can help you reduce your overall calorie intake. What’s more, protein may increase your metabolism and help your body burn more energy (7). Scallops and fish may also have unique properties that promote weight loss better than other protein sources. For instance, a review found that frequently eating lean seafood instead of meat could reduce your energy intake by 4-9% and help prevent obesity (8). Plus, omega-3 fatty acids and other nutrients in fish appear to help prevent obesity-related health issues like insulin resistance (8).
Additionally, an older 2014 study found that mice that were given diets high in fat and sugar gained less weight when fed scallop meat compared with other proteins. However, it remains unclear if the results from this mouse study translate to humans (9). Increasing your protein intake through foods like scallops may support weight loss. Studies show that fish and scallops may even promote weight loss better than other types of protein.
Scallops are not just low in calories and cholesterol, but also low in most unhealthy saturated fats, so they’re great for weight management. Having said that, you should also factor in the cooking method for salmon. For example, searing salmons in butter will increase the fat percentage of the dish. It’s much healthier to prepare boiled or steamed salmon. As a protein-dense and lower carbohydrate food, scallops may also help individuals manage their weight and help balance their blood sugar.
Health Benefits
Scallops are highly nutritious and may have impressive health benefits. The main health benefits of scallops lie in their nutritional value. They contain high levels of zinc, which can help balance hormones and improve memory. A serving of scallops also meets the daily requirement for Vitamin B12, an antioxidant associated with healthy cognitive function.
Cardiovascular Health
Adding shrimp and scallops to your diet can improve your heart health. Studies show that these seafood options have been linked to reducing arterial blood pressure, thanks to their ability to decrease renin-angiotensin-aldosterone system (RAAS) activity (3,4). Astaxanthin in shrimp is a potent nutrient that may have a role in preventing atherosclerosis. Its antioxidant ability is just one of the many benefits it offers. Studies have established that astaxanthin can improve inflammation, lipid metabolism, and glucose metabolism, which are crucial in preventing this severe condition (5).
Both shrimp and scallops are high in polyunsaturated fatty acids, which may lower the cardiovascular risk (6,7). It is important to note that shrimp contains dietary cholesterol, which has been found to increase LDL levels. Although the effect is modest, it should be noted that approximately 15-25% of individuals are hyper-responders who experience more significant increases. Additionally, consuming dietary cholesterol can reduce hepatic LDL receptor activity, leading to a decrease in clearance and an increase in the production of LDL (8). Scallops offer a range of vitamins and minerals that can benefit your health.
Scallops are rich in omega-3 fatty acids, healthy fats that can balance your cholesterol levels, reducing your heart disease risk. The high magnesium content in scallops can contribute to heart health as well. This mineral helps relax blood vessels, which can lower your blood pressure and improve circulation. One study found that those with low magnesium levels had up to a 54% greater risk of dying from heart disease. Scallops contain magnesium and potassium, two nutrients that help keep your heart healthy. For starters, both play a role in relaxing your blood vessels. Sufficient levels of each vitamin may decrease blood pressure and prevent heart disease (15, 16). Low magnesium blood levels have been linked to atrial fibrillation, which is a type of irregular heartbeat. Low levels of this mineral have also been linked with stroke and artery calcification, which is a marker of clogged arteries (17, 18, 19).
A study in more than 9,000 people found that those with magnesium levels below 0.80 mmol/L had a 36% and 54% greater risk of dying of heart disease and heart attack, respectively (20). Scallops are rich in potassium and magnesium. Sufficient levels of these nutrients may reduce your blood pressure and heart disease risk. They improve cardiac health, preventing strokes and heart attacks, maintaining blood pressure, and lowering cholesterol levels.
Brain Health
Scallops and shrimp contribute to brain health by providing essential nutrients that support proper development and function. A 3-ounce serving of scallops contains over 100% of the daily value for vitamin B12, over 16% for zinc, and over 200 mg of omega-3 fatty acids. Vitamin B12 is crucial for nervous system development, and zinc plays a role in brain health, with deficiency linked to cognitive decline (9,10,11). Omega-3 fatty acids in both scallops and shrimp are essential for brain health and development, potentially reducing the risk of mental conditions (12). Additionally, astaxanthin in shrimp may have anti-inflammatory properties that could prevent damage to brain cells and contribute to overall brain health (13). Scallops contain certain nutrients that are important for your brain and nervous system.
Just 3.53 ounces (100 grams) of scallops contain over 100% of the Daily Value (DV) for vitamin B12, over 16% of the DV for zinc, and more than 200 mg of omega-3 fatty acids (1). Getting enough of these nutrients ensures proper brain and nervous system development throughout your life and may reduce the risk of mental conditions like Alzheimer’s and mood disorders (10, 11). One study revealed the importance of maternal B12 status during pregnancy for brain development in children. Supplementing with vitamin B12 before conception was associated with improved brain development in children at 2 years of age (12). Zinc also appears to be important for brain health. A study in mice with Alzheimer’s disease showed that zinc deficiency worsened cognitive decline by driving inflammation (13). Omega-3 fatty acids also benefit brain health and development. For instance, research suggests that developing babies who don’t get enough omega-3 fatty acids through their mothers’ diet may be at risk of developing psychiatric diagnoses as they grow up (14). Scallops are rich in vitamin B12, zinc, and omega-3 fatty acids. Getting enough of these nutrients is essential for brain development and is associated with a reduced risk of mental decline and mood issues. Vitamin B12 is essential for brain development, nerve cells, and the regular production of RBCs.
Other Potential Benefits
Studies show that the magnesium in scallops can reduce muscle cramps, repair tissue, and increase muscle strength. Because of these effects, maintaining adequate levels of magnesium in your diet may reduce your risk of osteoporosis and other mobility-related conditions. Research shows the fatty acids in scallops can improve blood flow and reduce clots that lead to stroke. One study found that people who eat fish rich in omega-3 fatty acids between two and four times a week lowered their stroke risk by up to 48%. The Vitamin B12 in scallops also reduces levels of homocysteine, which are amino acids that damage your blood vessels and can lead to stroke.
Downsides and Risks
Scallops are considered safe for most people, but may cause problems for those with certain conditions. Consider the following health risks of scallops when adding them to your diet.
Allergies
Food allergies to shellfish and mollusks are common. Shellfish allergies can cause skin rashes, hives, swelling, difficulty breathing, nausea, vomiting, and anaphylaxis. Many people have cross-reactions with other shellfish and shellfish that are allergic to only one type. In other words, if you are allergic to shrimp, you might also be allergic to scallops and the other way around. An allergic reaction to shellfish is typically caused by tropomyosin, a protein your immune system produces (14,15). Shellfish allergy is one of the most common food allergies. It typically develops in adulthood and lasts for a person’s entire life (22, 23). That being said, scallops, oysters, mussels, and clams cause fewer allergic reactions than crab, lobster, and shrimp. Some people may be allergic to only certain types of shellfish while tolerating others (22).
Shellfish allergy is typically the result of your immune system reacting to a protein called tropomyosin (24). Symptoms of an allergic reaction to shellfish include (22):
- indigestion, diarrhea, and vomiting
- tight throat and trouble swallowing
- hives over the entire body
- shortness of breath and coughing
- swollen tongue and lips
- blue or pale skin
- dizziness and confusion
In some cases, people may experience a life-threatening reaction after eating shellfish called anaphylactic shock. This requires immediate treatment (22). Shellfish allergy is one of the most common food allergies. People with this condition may experience a reaction to eating scallops, which may include vomiting, hives, shortness of breath, and possibly life-threatening complications. As scallops are a member of the shellfish family, avoid them if you have an allergy to seafood like oysters, mussels, and clams.
Heavy Metals
The environment in which scallops live can cause them to accumulate heavy metals like mercury, cadmium, arsenic, and lead. Chronic exposure to these heavy metals can lead to various health issues, including cancer, organ damage, and developmental problems (18,19). Depending on their environment, scallops may accumulate heavy metals like mercury, cadmium, lead, and arsenic. Since your body cannot excrete heavy metals and because heavy metal build-up in your body can be dangerous, it’s important to limit your exposure from food, water, and environmental sources. Chronic exposure to arsenic has been linked to the development of cancer, while lead build-up can damage major organs. Mercury poisoning leads to decreased brain function and developmental issues, while too much cadmium can cause kidney damage (25).
Unfortunately, seafood may contain varying amounts of heavy metals. To date, there’s only limited research on heavy metal concentrations in scallops. The few studies that do exist on the topic suggest that scallop’s heavy metal content may differ by location, though in general, they tend to be high in cadmium (26, 27). Regardless, the health benefits of consuming scallops and other shellfish in moderation are generally thought to outweigh any risks associated with heavy metal exposure (26). Research shows that heavy metals pose a risk to human health and may build up in shellfish. Scallops can have high amounts of cadmium depending on where they’re caught.
According to limited research on scallop heavy metal concentrations, scallops may have varying levels of cadmium depending on their location. Despite these concerns, the health benefits of consuming scallops in moderation outweigh the potential risks of heavy metal exposure. Researchers have found some heavy metals in samples of scallop, like mercury, lead, and cadmium. While the levels are below what’s considered dangerous for human consumption, high amounts can lead to health problems, including cancer.
Other Risks
Scallops contain purine, a compound that can form kidney stones in people who have a sensitivity to it. In high amounts, the purine can also cause gout. Shellfish harvested from polluted or algae-rich waters can contain bacteria that can cause stomach pain and diarrhea.
Classification and Appearance
Shrimp and scallops, while both classified as shellfish, belong to different categories within the aquatic animal kingdom. Shrimp are crustaceans, related to lobsters, crawfish, and crabs, whereas scallops are mollusks, similar to clams, oysters, and mussels. Despite being shellfish, they are not categorized as fish or vertebrates with gills and fins. Shrimps feed on worms, plankton, and other shellfish, while scallops consume small plants and animals.
Shrimp have a segmented exoskeleton and jointed legs and reside in various environments, from coastal areas to deep ocean waters. They often hide near the ocean floor in crevices or caves, and their exoskeleton allows for flexible movement. On the other hand, scallops can be found in saltwater and freshwater environments, usually in deeper waters with sandy or muddy bottoms. They have flatter, more circular shells with scalloped edges, a defining feature. While shrimp have a protective exoskeleton covering their bodies, scallops have shells with hinged edges.
Taste and Use
Regarding taste, shrimp is known for its sweet and delicate flavor with a slightly crisp texture when cooked. It absorbs seasonings well and can be enjoyed in various cooking methods, such as grilling, broiling, or baking. Shrimp's versatility suits various dishes, from stir-fries to salads. On the other hand, scallops offer a distinct flavor characterized by a sweet, buttery taste and a tender, melt-in-your-mouth texture. They are often seared in a hot pan with butter or oil, grilled, broiled, or baked. Best described as sweet and buttery, scallops also have a distinct but subtle briny flavor - reflecting the scent of ocean water. On the one hand, you get to enjoy the smooth, creamy, briny flavor of scallops which is an absolute delight.
Fresh scallops should be available during the fishing season in your area, but they’re available frozen at most supermarkets year-round. A simple way to prepare them is searing them with butter, salt, and pepper. There are many different ways to eat scallops, and what someone adds to them is an important consideration when looking at cholesterol. Preparing and cooking scallops correctly without high fat ingredients offers additional health benefits and can help someone manage their cholesterol. This article provides advice on choosing, preparing, and cooking with scallops to maximize their health benefits.
When shopping for fresh scallops, people should look for those that smell clean and sweet and that retailers have labeled as “dry-packed” or “chemical-free.” Stores sometimes sell fresh scallops in their shells, and individuals need to shuck and rinse these before cooking. Supermarkets also sell frozen scallops, which people should thaw in the refrigerator before preparing. It is essential to store and prepare scallops properly to avoid food poisoning. Suppliers harvest different sizes of scallops from different areas. For example, Bay scallops are smaller, and sea scallops are much bigger. Retailers describe scallop sizes using numbers to determine how many scallops are in a pound weight. For instance, 20/30 means it takes 20-30 scallops to make up a pound. A typical serving may comprise around three large scallops.
If someone wishes to improve their cholesterol profile or reduce their risk of cardiovascular disease, they can try eating scallops plain rather than adding butter. They can also use dry heat cooking methods such as broiling or baking. Additionally, it is important not to overcook scallops, as they can become rubbery in texture. A person can serve scallops with pasta, beans, or salad and use fresh herbs, such as basil or parsley, and a squeeze of lemon juice or balsamic vinegar to serve. People can also choose other types of seafood that are low in saturated fat, such as shrimp and crab. The cooking method and added ingredients are essential when considering the overall health impact of a meal. Choosing seafood that manufacturers or chefs have not breaded or fried can help keep meals healthier.
Butter can form part of a nutritious diet for people who are not trying to reduce their cholesterol levels. However, some research suggests olive oil may be a better option for individuals wishing to reduce their LDL and total cholesterol levels. According to the AHA, olive oil can have some cholesterol-lowering benefits.