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Seafood Dilemma: Shrimp vs. Scallops

Move over boneless, skinless chicken breast, there are a couple other lean proteins taking over the plate: shrimp and scallops.


These jewels of the sea make for tasty entrees, as well as appetizers or salad toppings. Easy and quick to make, they're adaptable to almost any cooking method and can be grilled or sauteed, broiled or baked. How do they compare nutrition-wise? Find out when you read more.

Serving Size: 6 ounces Scallops Shrimp
Calories 150 180
Protein (g) 28.5 34.6
Total Fat (g) 1.3 2.9
Sodium (mg) 274 252
Omega-3s (g) .52 .58
Iron (mg) .5 4.1

Nutritionally, it's hard to choose between scallops and shrimp, since they're quite comparable. When it comes to iron content, shrimp is not so shrimpy, containing almost 25 percent of an adult woman's recommended daily intake. Both are also high in vitamin B12, which supports metabolic function among other things.

Not quite sure how to prepare either type of shellfish? Try shrimp and whole wheat couscous or spiced scallops with balsamic-braised cabbage.

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