Nutrition facts
Per 100 grams
- Energy
- 43.9 kcal183.7 kJ
- Carbohydrates
- 0.9 g
- Protein
- 8.8 g
- Total fat
- 0.6 g
- Dietary fiber
- 0 g
- Sodium
- 271.9 mg
- Calcium
- 10.6 mg
Nutrition referenceSeafood
Squid
Squid (calamari) is a mild, low-fat seafood with a firm, slightly chewy texture, commonly enjoyed grilled, fried, or added to soups, stews, and salads.
43.9
kcalper 100g
- Carbs
- 0.9g
- Protein
- 8.8g
- Fat
- 0.6g
Reference values
About this food
Understanding this nutrition reference
Squid, also known as calamari, is a mild-flavored cephalopod with a firm, slightly chewy texture. Its meat is low in fat and has a delicate taste that pairs well with grilling, quick frying, and slow braising, and it is a common ingredient in Mediterranean and Asian cuisines.
Nutritionally, squid is a lean source of protein with very little fat and only small amounts of carbohydrate. It also supplies minerals such as selenium, phosphorus, and copper. Because it is low in calories relative to its protein content, it fits well into high-protein and calorie-conscious eating plans.
Portion guidance
How to use the serving references
Nutrition values are reported per 100 g of raw edible squid (tubes only). A typical 3 oz (85 g) serving provides roughly 37 kcal. Use the serving sizes below to estimate portions when logging.
Questions and answers
Squid nutrition FAQ
Is squid high in protein?
Yes. A 100 g serving of raw squid provides about 9 g of protein with very little fat, making it a lean seafood choice.
How many calories are in calamari?
A 100 g serving of raw squid (calamari) has about 44 kcal. A 3 oz (85 g) serving provides roughly 37 kcal.
How is squid usually prepared?
Squid is commonly grilled, quickly fried as calamari, or simmered in soups and stews; it is best cooked quickly or slowly to keep it tender.
