Fish protein scores DIAAS 1.0–1.15. Matching beef and dairy (Huang et al., Crit Rev Food Sci Nutr 2018). Per 100 g: 67 kcal, 13.5 g protein, 0.5 g fat. Shellfish is lean by default; breading and butter are where calories creep in.
How should I track Scallops, sea, frozen, wild caught?
Scallops, sea, frozen, wild caught is a good source of protein. For the most accurate tracking of Scallops, sea, frozen, wild caught, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.