Nutrition referenceSquid (calamari) is a mild, low-fat seafood with a firm, slightly chewy texture, commonly enjoyed grilled, fried, or added to soups, stews, and salads.
Nutrition facts
2747671 · Foundation Foods April 2026; 2025-12-18
About this food
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.
Plan your portion
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.
| Serving | Weight | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 44 kcal | 0.9 g | 8.8 g | 0.6 g |
| 3 oz (about 85 g) | 85 g | 37.4 kcal | 0.8 g | 7.5 g | 0.5 g |
Use the weight of the edible portion in the food state shown above.
Questions and answers
Yes. A 100 g serving of raw squid provides about 9 g of protein with very little fat, making it a lean seafood choice.
A 100 g serving of raw squid (calamari) has about 44 kcal. A 3 oz (85 g) serving provides roughly 37 kcal.
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.
