Squid: Calories and Nutrition Analyse
How many calories in squid?

Nutrition Facts
SquidServing size:
standard serving size of squid (100 g) change
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Amount Per Serving:
100g of squid contain about 92 calories (kcal).
Calories per:
ounce
| standard serving size, ring
| cup
| half cup
For example, a standard serving size of squid (100 g) contain about 92 calories.
This is about 5% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 92 kcal actually is, keep in mind that the calorie content of squid is similar to that of, for example:
- 1.5 apples
- 1 glass of Coca Cola (220 ml glass)
- 0.5 slice of cheese
- 0.5 slice of bread
- 0.5 glass of milk
- 4.5 cubes of sugar
Take a quick look at the tables below for detailed information about squid nutrition.
100g of Squid
Nutrition
- Calories92
- Carbs Total3.08 g
- Dietary fiber0 g
- Fat1.38 g
- Protein15.58 g
- Water78.55 g
Vitamins
- Vit A33 IU
- Vit B1 (Thiamine)0.02 mg
- Vit B2 (riboflavin)0.412 mg
- Vit B3 (Niacin)2.175 mg
- Vit B60.056 mg
- Vit B9 (Folic acid)0.005 mcg
- Vit C4.7 mg
- Vit E1.2 mg
Minerals
- Potassium246 mg
- Phosphorus10 mg
- Magnessium33 mg
- Calcium32 mg
- Sodium44 mg
- Iron0.68 mg
- Zink10 mg
Discover the Nutritional Powerhouse of Squid
Squid, a popular delicacy across various cuisines worldwide, is not only known for its unique texture and flavor but also for its impressive nutritional profile. Whether grilled, fried, or added to a seafood stew, squid offers a plethora of health benefits, making it a must-try for anyone looking to diversify their diet. Let's dive into the fascinating world of squid nutrition, exploring its calorie content, protein, fats, and carbs, to understand why this sea creature is considered a nutritional powerhouse.
Calories and Macronutrients
One of the most appealing aspects of squid is its low-calorie count. With only 92 calories per 100 grams, it's an excellent choice for those monitoring their calorie intake. But don't let the low calories fool you; squid packs a punch when it comes to nutrients.
- Protein in Squid: Boasting an impressive 15.58 grams of protein, squid is an excellent source of this vital macronutrient, essential for muscle repair and growth.
- Fat in Squid: Squid is low in fat, containing just 1.38 grams per serving, making it a heart-healthy option. It's important to note that the method of preparation can significantly affect the fat content; for instance, frying squid will increase its fat content.
- Carbs in Squid: With only 3.08 grams of carbohydrates, squid is a low-carb food, perfect for those following a ketogenic or low-carb diet.
Nutritional Benefits
Beyond its macronutrients, squid is rich in vitamins and minerals. It's a good source of calcium, iron, magnesium, and potassium, which are essential for bone health, oxygen transport, muscle function, and blood pressure regulation, respectively. Additionally, squid is high in cholesterol, with 233 mg per 100 grams, which is something to be mindful of if you're watching your cholesterol levels.
Squid also provides a variety of B-vitamins, including B2, B3, and B12, crucial for energy production and maintaining healthy skin and brain function. The presence of vitamin C and vitamin E further enhances its profile, supporting immune health and providing antioxidant properties.
Incorporating Squid into Your Diet
Given its nutritional benefits, incorporating squid into your diet can be a great way to enjoy delicious meals while reaping health benefits. Whether it's grilled squid with a squeeze of lemon, a spicy squid salad, or a comforting bowl of squid ink pasta, there are countless ways to enjoy this versatile seafood.
However, it's essential to consider the method of preparation to maximize health benefits. Opting for grilled, boiled, or baked squid over fried versions can help maintain its nutritional integrity while keeping the calorie and fat content in check.
Conclusion
Squid is not only a delicious and versatile ingredient but also a nutritional powerhouse, offering a rich source of protein, low in calories and carbs, and packed with essential vitamins and minerals. By incorporating squid into your diet, you can enjoy a range of health benefits while indulging in some of the most flavorful dishes from around the globe. So next time you're looking to switch up your protein sources, consider the humble squid and discover the myriad of ways it can enhance your meals and your health.
How many calories are there in 1, 2, 3, or 5 servings of squid?
- Standard serving size of squid (100 g)92 kcal
- Squid ring (5g)5 kcal
- Cup of squid (120g)110 kcal
- Half cup of squid (60g)55 kcal
- Ounce (oz) of squid26 kcal
- Half of medium size servings of squid46 kcal
- Small size serving of squid (80g)73.6 kcal
- Big size squid (130g)119.6 kcal
- Two medium size servings of squid184 kcal
- Three medium size servings of squid276 kcal
- Four medium size servings of squid368 kcal
- Five medium size servings of squid460 kcal
Compare squid:
squid vs shrimp, squid vs octopus, squid vs oyster, squid vs lobster, see all compares of squid.

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