Scallops are a healthy source of lean protein for most individuals. A 3-ounce serving of scallops averages 90 to 130  calories, 17 grams of protein, and one gram of total fat. They’re also a source of omega-3 fatty acids, magnesium, vitamin B12, and other essential vitamins and minerals. And even though scallops contain some mercury, they’re one of the lowest mercury seafood sources you can buy. The main downside is that scallops, like most seafood, are a bit high in sodium (about 500 mg per serving), so they should be served with lower sodium sides if eaten regularly.