Calories in Squid,
Squid Nutrition Facts

How many calories in Squid? We provide you with the Squid calories for the different serving sizes, Squid nutrition facts and the health benefits of Squid to help you lose weight and eat a healthy diet.

Squid, like Octopus, have four pairs of arms. They are considered a mollusc, and the majority of the creature is edible. Squid are often sold as calamari, but if you are on a weight loss diet, you should avoid fried calamari.

Squid provides an excellent source of copper. In addition, Squid provides a good source of vitamins B1-B3, B5, B6, B12, phosphorus, potassium, zinc and selenium, as well as other vitamins and minerals. They are very low in fat and contain a good amount of protein. However, they are high in cholesterol, even higher than Shrimp. A 100g serving contains more than three quarters of the daily recommended intake of cholesterol.

Calories in Squid, Squid Nutrition Facts

Squid contains omega-3 fatty acids. They are thought to help lower our blood pressure and help boost our immune system. Other health benefits of squid are believed to include reducing the pain associated with arthritis.

Compare calories in Squid with the other calories in seafood.

Calories in Squid, Mixed Species, Raw

Refuse: 0%
Scientific Name: Loligoidae and Ommastrephidae
Serving SizeCalories per Serving
100 grams92 kcal (385 kJ)
1 oz, boneless, 28.35 grams26 kcal (109 kJ)
3 oz, 85 grams78 kcal (327 kJ)

Mollusks, Squid, Mixed Species, Cooked, Fried

Refuse: 0%
Serving SizeCalories per Serving
100 grams175 kcal (732 kJ)
3 oz, 85 grams149 kcal (622 kJ)

Squid Nutritional Information

Mollusks, Squid,
Mixed Species, Cooked, Fried
Nutritional value per 100 g (3.5 oz)
Water64.54 g
Energy732 kJ (175 kcal)
Protein17.94 g
Carbohydrates7.79 g
Total Fat:7.48 g
saturated fat1.878 g
monounsaturated fat2.749 g
polyunsaturated fat2.136 g
Cholesterol260 mg (86 %)
Calcium, Ca39 mg (4 %)
Iron, Fe1.01 mg (6 %)
Magnesium, Mg38 mg (10 %)
Phosphorus, P251 mg (25 %)
Potassium, K279 mg (6 %)
Sodium, Na*306 mg (13 %)
Zinc, Zn1.74 mg (12 %)
Copper, Cu2.114 mg (106 %)
Manganese, Mn0.070 mg (4 %)
Selenium, Se51.8 mcg (74 %)
Vitamin C4.2 mg (7 %)
Thiamine (Vit. B1)0.056 mg (4 %)
Riboflavin (Vit. B2)0.458 mg (27 %)
Niacin (Vit. B3)2.602 mg (13 %)
Pantothenic acid (B5)0.510 mg (5 %)
Vitamin B60.058 mg (3 %)
Folate (Vit. B9)14 mcg (4 %)
Vitamin B121.23 mcg (21 %)
Vitamin A35 IU (1 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

You Might Also Like:

Like This Page?

Share This Page:

Back to top

Search Our Site:

Custom Search

Free E-Book:

Free ebook: Insider Secrets for a Lean Body

Join the newsletter and get a free welcome pack!

We Recommend:

Looking to get your body into great shape? Get the very best results for your efforts and money! Save your valuable time from surfing the internet. These are the

Bestselling Weight Loss Programs

Top Weight Loss Programs
Programs that work and have thousands of satisfied customers worldwide!

Burn the Fat, Feed the Muscle - How to Lose Weight Fast Burn the Fat, Feed the Muscle