Pan-seared scallops with spinach and mango salad calories & nutrition
Pan-seared scallops with spinach and mango salad contains 362 calories per serving (18% of a 2,000 kcal daily diet), with 17g fat, 17g carbs, and 34g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-seared scallops with spinach and mango salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Scallops | 180 g | 162 | 1.8 | 4.5 | 32 |
| Baby spinach | 50 g | 12 | 0.2 | 0.8 | 1.5 |
| Mango | 80 g | 48 | 0.3 | 10.7 | 0.6 |
| Vinaigrette dressing | 15 ml | 68 | 7 | 1.2 | 0.1 |
| Butter for searing | 10 g | 72 | 8 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Scallops · Baby spinach · Mango · Vinaigrette dressing · Butter for searing
How does Pan-seared scallops with spinach and mango salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Pan-Seared Chicken with Spinach and Lemon | 318g | 455 | 55g | +93 kcal, more protein |
| Pan-Seared Fish with Asparagus and Puree | 355g | 515 | 36g | +153 kcal, more protein |
| Pan-seared Fish with Cream Sauce and Vegetables | 225g | 380 | 33g | +18 kcal, less protein |
| Pan-seared Fish with Ratatouille and Crispy Vegetables | 320g | 525 | 38g | +163 kcal, more protein |
Frequently Asked Questions
Is Pan-seared scallops with spinach and mango salad healthy?
Yes. With 34g of protein and only 17g of carbs, Pan-seared scallops with spinach and mango salad is a nutritious meal. At 108 kcal/100 g, it has low energy density — filling without excessive calories.
Is Pan-seared scallops with spinach and mango salad good for weight loss?
Yes. At 362 calories with 34g protein, Pan-seared scallops with spinach and mango salad keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Pan-seared scallops with spinach and mango salad?
One serving contains 34g of protein, which is about 34% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Pan-seared scallops with spinach and mango salad?
- Macro split: fat 43%, carbs 19%, protein 38%
- Energy density: 108 kcal/100 g (low)
- Top calorie contributors: Scallops, Butter for searing, Vinaigrette dressing
How long does it take to burn off Pan-seared scallops with spinach and mango salad?
- Jogging: ~41 min
- Cycling: ~48 min
- Walking: ~89 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-seared scallops with spinach and mango salad?
- kcal: 18% of daily intake
- Fat: 25% of daily intake
- Carb: 9% of daily intake
- Protein: 34% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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