Scallops

Scallops are the lean protein of the shellfish family. They carry magnesium and B12 without the high zinc load of oysters, which means you can eat them more often without pushing copper down.

The 50 Man Foods recommends them as the fast shellfish: sear for 90 seconds, eat.

  • Once or twice a week
  • Shellfish
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, raw (about 5 medium) Amount % DV Relative amount
Magnesium 322 mg 77%
Vitamin B12 1.7 mcg 71%
Protein 18 g 36%
Fat 8 g 10%
Calories 105 kcal 5%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Magnesium supports sleep, testosterone and insulin sensitivity. Most men are short of it, and scallops deliver it without the zinc load that would unbalance copper.

The protein in scallops is complete and easy to digest, with almost no fat.

How much, how often

  • 100–150 g

    Once or twice a week

    Magnesium and protein without the zinc load of oysters.

  • Hot and fast

    90 seconds per side

    Overcooking makes them rubbery; the center stays translucent.

How to buy and prepare it

Dry-packed scallops, not wet-packed. Wet-packed scallops are soaked in a phosphate solution that adds water weight and dilutes flavor.

Scallops should smell clean, like the sea. A fishy smell is a sign of age or mishandling.

Pat them dry, sear in a hot pan with butter, 90 seconds per side. The center should stay translucent.

Overcooking makes them rubbery. The sear is everything; do not crowd the pan.

Raw scallops keep 2 days in the fridge on a bed of ice, covered loosely. Freeze for longer.

Cooked scallops keep 2 days cold.

In these guides

Questions

Wet-packed or dry-packed?
Dry-packed, always. Wet-packed scallops are treated with a phosphate solution that adds water and ruins the sear.
Are scallops keto?
Almost. They have 2 g of carbohydrate per 100 g and 18 g of protein. They fit easily.
Can you eat scallops raw?
Yes, as sashimi from a reputable fishmonger. The risk is low if they are fresh and handled well.