Take Two: Shrimp and Scallops

Shrimp and scallops are great for a quick meal any night of the week. Either can be quickly sautéed, then added to salads and pastas, or served solo as an entrée or appetizer. Similar portions offer filling protein with relatively few calories and little fat. And each contains comparable sodium profiles―about 10 percent of your daily allotment―and almost a day’s worth of vitamin B12, a nutrient that helps support metabolism. However, a serving of shrimp yields about eight times as much iron (nearly one-fourth of a woman’s daily needs).

Shrimp (6 ounces):
180 calories
34.6 grams protein
2.9 grams fat
2 micrograms vitamin B12
252 milligrams sodium
4.1 milligrams iron

Scallops (6 ounces):
150 calories
28.5 grams protein
1.3 grams fat
2.6 micrograms vitamin B12
274 milligrams sodium
0.5 milligrams iron