Know what’s on your plate
Squid
Calories & nutrition facts
mixed species, raw
Nutrition facts
Per 100 g% DV- Calories 92 kcal —
- Protein 16 g 31%
- Carbohydrate 3.1 g 1%
- Fat 1.4 g 2%
- Saturated fat 0.4 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 44 mg 2%
- Cholesterol 233 mg 78%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 10 µg 1%
- Vitamin C 4.7 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 8%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.41 mg 32%
- Niacin (B3) 2.2 mg 14%
- Pantothenic acid (B5) 0.5 mg 10%
- Vitamin B6 0.06 mg 3%
- Folate (B9) 5 µg 1%
- Vitamin B12 1.3 µg 54%
- Choline 65 mg 12%
Minerals
- Calcium 32 mg 2%
- Iron 0.68 mg 4%
- Magnesium 33 mg 8%
- Phosphorus 221 mg 18%
- Potassium 246 mg 5%
- Zinc 1.5 mg 14%
- Copper 1.9 mg 210%
- Manganese 0.04 mg 2%
- Selenium 44.8 µg 81%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 92 | 16 g | 3.1 g | 1.4 g |
| 1 × oz, boneless | 28.4 g | 26 | 4.4 g | 0.9 g | 0.4 g |
| 1 × oz | 85 g | 78 | 13 g | 2.6 g | 1.2 g |
| 2 × oz, boneless | 56.7 g | 52 | 8.8 g | 1.7 g | 0.8 g |
| ½ × oz, boneless | 14.2 g | 13 | 2.2 g | 0.4 g | 0.2 g |
| 3 × oz, boneless | 85.1 g | 78 | 13 g | 2.6 g | 1.2 g |
| 4 × oz, boneless | 113.4 g | 104 | 18 g | 3.5 g | 1.6 g |
Similar foods
- Squid calamarimixed species, raw92 kcal / 100 g
- Squid or calamariraw78 kcal / 100 g
- Cuttlefishmixed species, raw79 kcal / 100 g
- Clammixed species, raw86 kcal / 100 g
- Octopusraw75 kcal / 100 g
- Sharkmixed species, raw130 kcal / 100 g
- Common octopusraw82 kcal / 100 g
- Common cuttlefishraw73 kcal / 100 g
- Sepia80 kcal / 100 g
- Mixed species scallopraw69 kcal / 100 g
Questions about Squid
How do you cook squid so it stays tender?
Cook it very quickly over high heat: cut it into rings or score the body, then sear for about 1–2 minutes until just opaque. Squid also becomes tender when braised gently for a long time, usually around 30–45 minutes; the in-between stage can be chewy.
How do you clean and prepare whole squid?
Pull the head and tentacles away from the body, remove the clear quill and innards, then peel off the thin skin if you like. Cut below the eyes to keep the tentacles, remove the hard beak from their centre, and rinse the body and tentacles under cold water.
How long does raw squid keep in the fridge?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. For longer storage, freeze it promptly; thaw it overnight in the fridge and use it soon after thawing.
What dishes can you make with squid?
For calamari, coat rings lightly in seasoned flour and fry at about 180 °C for 1–2 minutes. Squid also works well grilled with garlic and lemon, or simmered in tomato sauce for pasta, rice or a seafood stew.
Is calamari the same as squid?
Usually, yes: calamari is the name commonly used for squid in cooking and on menus. It does not refer to a separate species.
What is a typical portion of squid, and what nutrients stand out?
A portion is about 85 g. Squid is a source of selenium, vitamin B12 and phosphorus; an 85 g portion has 78 kcal.
How does squid compare with cuttlefish?
Squid has 16 g of protein per 100 g, compared with 16.2 g in cuttlefish. They can often be used in similar recipes, though cuttlefish is commonly cooked slowly until tender.
Source: USDA FoodData Central 174223 · per 100 g · carbohydrate per EU label, fibre excluded
