How Many Calories in Squid? Nutrition Facts & Macros
A serving of squid (85 g) has 78 calories
Protein 13.2g · Carbs 2.6g · Fat 1.2g
Squid (calamari) is a popular seafood across the Mediterranean and worldwide, prized for its mild flavour and versatility. Raw squid has just 92 kcal per 100 g with 15.58 g of protein and very little fat (1.38 g), making it a lean protein source. Fried calamari rings are the most common preparation but nearly double the calories due to breading and oil. Squid is notably high in cholesterol (233 mg per 100 g), though current research shows dietary cholesterol has minimal impact on blood levels. Raw squid is about 79% water.
385 kJ · per 100g · Water: 78.55 g
Calorie Calculator: Squid (Raw)
85 g Squid (Raw) contains 78 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (85 g) | 78 kcal | 13.2g | 2.6g | 1.2g |
| 1 portion fried rings (100 g) | 92 kcal | 15.6g | 3.1g | 1.4g |
| 100 grams | 92 kcal | 15.6g | 3.1g | 1.4g |
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Squid (Raw) — Nutrition Facts
| Squid (Raw) | per 100g |
|---|---|
| Calories | 92 kcal |
| Protein | 15.58 g |
| Fat | 1.38 g |
| Carbs | 3.08 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 44 mg |
| Potassium | 246 mg |
| Magnesium | 33 mg |
| Phosphorus | 221 mg |
| Vitamin C | 4.7 mg |
| Vitamin B6 | 0.056 mg |
| Folate | 5 mcg |
| Manganese | 0.035 mg |
| Water | 78.55 g |
Source: USDA FoodData Central (FDC ID: 174223) · Data verified April 2026
Variations
Raw squid
92 kcal per 100 g — the baseline. 79% water, 15.58 g protein, 1.38 g fat. Best steamed or in sashimi-style preparations.
Fried calamari rings
175 kcal per 100 g — classic breaded and fried calamari rings. Nearly double the calories of raw due to breading and oil absorption. About 7.79 g carbs from the coating.
Grilled calamari
~100 kcal per 100 g — grilled with a little olive oil. Slightly more calories than raw from the added oil, but no breading means minimal carbs. The healthiest cooked preparation.
Dietary Perspectives
For Weight Loss
Raw or grilled squid is lean at 92 kcal per 100 g with 15.58 g protein. A serving (85 g) has just 78 kcal. However, fried calamari rings are 175 kcal per 100 g — nearly double — due to breading and oil. For weight loss, always choose grilled or steamed squid, never fried. The protein content provides good satiety, and the low fat (1.38 g) keeps calories minimal. Pair with a salad for a filling, low-calorie meal.
For Athletic Performance
Squid provides decent protein at 15.58 g per 100 g for just 92 kcal. Good source of phosphorus (221 mg) for bone and energy metabolism. The high cholesterol (233 mg per 100 g) is not a concern for athletes — current research shows no cardiovascular link for active individuals. Low calorie density for protein makes it good for cutting phases — 92 kcal per 15.58 g protein. The very low fat (1.38 g) means rapid digestion. Add a carb source for post-workout recovery.
For Keto
Raw or grilled squid is keto-friendly — 3.08 g carbs per 100 g, all net carbs (no fibre). A serving (85 g) has about 2.6 g carbs. AVOID fried calamari rings — the breading adds 7.79 g carbs per 100 g, pushing a portion close to a keto daily limit. Grilled calamari with olive oil and lemon is a perfect keto dish. The fat is very low (1.38 g), so add butter, olive oil, or avocado for keto macro balance. Pair with a green salad dressed in olive oil.
Frequently Asked Questions
How many calories are in squid (calamari)?
Raw squid contains 92 calories per 100 g. A typical serving (85 g) has approximately 78 calories. The calorie count increases significantly with fried preparations — breaded calamari rings have about 175 kcal per 100 g, nearly double the raw value, due to breading and oil absorption.
How much protein is in squid?
Raw squid contains 15.58 g of protein per 100 g. A serving of 85 g provides about 13.2 g of protein. While not as protein-dense as shrimp (20.1 g) or chicken breast (30.5 g), squid offers a good protein-to-calorie ratio at 92 kcal per 100 g.
Is squid healthy?
Yes. Raw squid is low in calories (92 kcal/100 g), lean (1.38 g fat), and a good source of protein (15.58 g). It provides phosphorus (221 mg), potassium (246 mg), and vitamin C (4.7 mg). The main concern is the high cholesterol (233 mg/100 g), but modern research indicates dietary cholesterol has limited effect on blood cholesterol for most people.
How much cholesterol does squid have?
Squid contains 233 mg of cholesterol per 100 g — higher than most seafood and meats. A single 85 g serving provides about 198 mg. However, the American Heart Association no longer sets a specific daily cholesterol limit, and the saturated fat content in squid is very low (0.36 g/100 g), which matters more for heart health.
Are calamari rings keto-friendly?
Raw or grilled squid is keto-friendly — 3.08 g carbs per 100 g, all net carbs (no fibre). A serving (85 g) has about 2.6 g carbs. However, fried calamari rings are NOT keto-friendly — the breading adds about 7.79 g carbs per 100 g. Choose grilled or sauteed calamari with olive oil for keto.
Squid vs shrimp — which has fewer calories?
Shrimp is leaner: 85 kcal per 100 g with 20.1 g protein and 0 g carbs. Squid has 92 kcal per 100 g with 15.58 g protein and 3.08 g carbs. Shrimp wins on both calories and protein density. However, squid is still a lean choice and offers more culinary variety, especially as grilled calamari.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Squid (Raw) | 92 | 15.58g | 3.08g | 1.38g |
| Shrimp (Raw) | 85 | 20.1g | 0g | 0.51g |
| Mussels (Cooked) | 172 | 23.8g | 7.39g | 4.48g |
| Oysters (Raw) | 51 | 5.71g | 2.72g | 1.71g |
| Scallops (Steamed) | 111 | 20.54g | 5.41g | 0.84g |
per 100g
Per 100 g, raw squid has 92 kcal with 15.58 g protein, while raw shrimp has 85 kcal with 20.1 g protein — shrimp is leaner and higher in protein. Octopus is comparable at 82 kcal with 14.91 g protein but has virtually no carbs (2.2 g vs 3.08 g for squid).
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