Are scallops keto friendly? – Calories, Nutrition and Keto Recipes
Are scallops Keto-Friendly?
Yes, scallops are considered to be keto-friendly. The ketogenic diet recommends foods high in proteins and fats but low in carbohydrates. Scallops have a high protein content and a low carbohydrate content, fitting perfectly into a keto diet plan. However, keep in mind that how you prepare your scallops can change the nutritional profile – adding breading or sugar-based sauces, for instance, can add unwanted carbs.
Nutritional Facts About Scallops
Scallops are very nutritious. They are packed with lean protein and contain very little fat. They also provide several vitamins and minerals that our bodies need to function well, including Vitamin B12, zinc, copper, and selenium. Additionally, they are rich in omega-3 fatty acids, which can help reduce inflammation and improve heart health. They also contain a small amount of carbohydrates, making them an excellent choice for those following a ketogenic diet.
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 75 | 21 |
| Carbs | 3.3 g | 0.9 g |
| Sugar | 0 g | 0 g |
| Protein | 15 g | 4.2 g |
| Fat | 0.2 g | 0.05 g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of a medium-sized sea scallop is around 34 grams or roughly 1.2 ounces.
Additional Information About Scallops
Scallops also carry a considerable amount of magnesium and potassium – minerals necessary for heart and muscle function, among other things. They also contain small amounts of calcium and are free from any added sugar or unhealthy fats unless they are prepared with them.
Other Foods To Match With
Scallops pair well with a wide range of cuisines and ingredients. They can be matched with other seafood like lobster or shrimp for a seafood feast. They also pair well with vegetables such as asparagus or spinach, which are also low in carbs. Their light, delicate flavor also makes them a great match for citrus flavors, herbs like parsley and cilantro, or creamy sauces (made with keto-friendly ingredients, of course).
8 Famous Keto-Friendly Dishes To Try
1. Keto Lemon Garlic Scallops
This dish incorporates scallops, which are indeed keto-friendly, and sautés them in a tantalizing mixture of lemon, garlic, and butter. This recipe provides a source of protein and healthy fats, necessary for the keto diet, while satisfying seafood cravings. The lemon and garlic flavors complement the delicate taste of the scallops perfectly.
2. Creamy Garlic Parmesan Scallops
Creamy Garlic Parmesan Scallops are a decedant, keto-friendly dish. The scallops offer high-quality protein, while the garlic and parmesan sauce provides a rich source of healthy fats, making it perfect for keto. The creamy sauce adds a delicious depth and richness to the meal without adding unwanted carbs.
3. Keto-friendly Seared Scallops with Bacon
This seared scallops dish is a great keto recipe as it combines scallops with bacon bits, ensuring a good protein and fat balance in line with a ketogenic diet. The bacon adds a salty, smoky flavor that pairs well with the subtly sweet nature of the scallops.
4. Keto Pan Seared Scallops with Cauliflower Purée
Pairing pan seared scallops with cauliflower purée is a delightful keto-friendly recipe. Cauliflower is a known keto substitute for certain high-carb foods. This provides a creamy texture and a complex flavor complemented by the caramelized scallops. This dish is high in protein and also contains beneficial fats from the olive oil used for searing.
5. Spicy Scallops with Lemon Butter Sauce
This recipe provides an enticing meal that is still keto-compliant. Scallops are lightly dusted with paprika for a kick, then cooked together with a flavorful lemon butter sauce. The spice adds variety to the ketogenic diet while the butter ensures you’re getting the necessary fats.
6. Keto Scallops with Romesco Sauce
In this dish, scallops are paired with a robust, keto-friendly romesco sauce made from red peppers, almonds, garlic, and oil. This Spanish-inspired sauce adds a rich, nutty flavor that perfectly complements the tender, mild scallops. The almonds present in the sauce also provide additional healthy fats, essential for a ketogenic diet.
7. Scallops Wrapped in Prosciutto
This is an easy-to-make, keto-friendly appetizer that combines the natural sweetness of scallops with the savory flavor of prosciutto. Prosciutto offers a source of delicious fats and protein, which aligns with keto nutritional requirements.
8. Keto Scallops with Asparagus and Lemon Beurre Blanc
A perfect keto-friendly spring dish that combines scallops, asparagus, and a lemon beurre blanc sauce. Asparagus, a low-carb vegetable, pairs nicely with the richness of the butter sauce and tenderness of scallops. This dish is not only delicious but also provides a balanced mix of protein, fat, and veggies necessary for the keto diet.
1. Are scallops keto-friendly?
Yes, scallops are keto-friendly. On a ketogenic diet, you typically try to limit your carb intake to around 25-50 grams per day and focus on high-fat and moderate-protein foods. A serving of scallops, usually about 85 grams, contains roughly 3.5 grams of carbs, 14 grams of protein, and just under a gram of fat. The relatively low carb count fits perfectly within the keto diet plan.
2. What is the calorie count in scallops?
The caloric content of scallops is also favorable for the keto diet. An 85-gram serving provides around 75 calories. The main source of these calories is protein, with a small amount coming from fat and carbs. This makes scallops a low-calorie option that is still filling due to its protein content.
3. Can consuming scallops kick me out of ketosis?
No, consuming scallops will not kick you out of ketosis because they are low in carbs. Ketosis is the metabolic state your body enters when it begins to burn fat for fuel instead of carbohydrates. Because the carbohydrate content in scallops is so low, it is unlikely to take your body out of this fat-burning state.
4. How can I incorporate scallops into my keto diet?
Scallops can be incorporated into your keto diet in various ways. You can grill them with butter and some lemon for a simple yet flavorful dish. Or, you can also add them to your salad, stir fry, or soup to bulk up your meals with something lean and protein-rich. The key is to prepare them with ingredients that are also low in carbs and high in fat – in line with the ketogenic diet.
5. Are there any specific keto-friendly scallops recipes?
There are several delicious keto recipes you can prepare with scallops. Here are two examples:
A. Keto Lemon-Garlic Butter Scallops: Sauté scallops in butter, garlic, and lemon juice. It is a quick, easy, and of course, low-carb dish that pairs well with steamed broccoli or asparagus.
B. Keto Creamy Garlic Parmesan Scallops: Cook scallops in a creamy garlic parmesan sauce for a rich and hearty dish that’s perfect as a main course. Be sure to substitute regular flour with almond or coconut flour to maintain the low-carb nature of the meal.
Always remember to control your portions even with keto-friendly foods to maintain a calorie deficit if your aim is to lose weight.
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