Scallops

Per 1 ounce, steamed:

* 31 calories
* 0 g fat (0 g saturated)
* 74 mg sodium
* 6 g protein
* 111 mg Omega-3 fatty acids

Perhaps these mollusks are considered guilty by association, since they often appear in decadent restaurant meals that are overloaded with calories. (But then again, so does asparagus. )

Why they’re healthy

Scallops are more than 80 percent protein. “One 3-ounce serving provides 20 grams of protein and just 95 calories,” says Bowden. They’re also a good source of both magnesium and potassium. (Clams and oysters provide similar benefits.) Try them: It’s a fast, easy way to prepare them.

扇贝

每一盎司蒸煮的扇贝：

* 31卡路里
* 0克脂肪（0克饱和脂肪）
* 74毫克钠
* 6克蛋白质
* 111毫克Ω－3脂肪酸

也许这些软体动物被认为是有罪的，因为它们经常出现在含有过多卡路里的堕落饭店餐食中。（但话又说回来，芦笋也是如此。）

为什么它们是健康的

扇贝中80%以上都是蛋白质。“一份3盎司的扇贝提供了20克蛋白质和仅仅95卡路里，”鲍登说道。它们也是镁和钾重要来源。（蛤和牡蛎也提供了相似的益处。）试试这个：准备它们又快又简单。