Squid
Squid, cooked
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 117 kcal |
| Protein | 17.9 g |
| Fat | 2.9 g |
| Carbs | 0.0 g |
Cooked squid is a cephalopod mollusk prepared by grilling, frying, braising or simmering, and is a staple ingredient in Mediterranean, East Asian and Latin American cuisines — appearing in dishes from calamari rings to paella and stir-fries. Per 100 g, it provides 117 kcal, 17.9 g of protein, 2.9 g of fat and zero carbohydrates or fibre, making it a lean, high-protein seafood option. It contributes 279 mg of potassium and 251 mg of phosphorus per 100 g, alongside 2.6 mg of niacin and 18 mcg of folate. No glycemic index is applicable given its negligible carbohydrate content. Cooked squid is compatible with pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in cooked squid?
Cooked squid contains 117 kcal per 100 g. A typical restaurant serving of calamari or braised squid is around 150 g, which would amount to roughly 175 kcal before any added oils or sauces.
How much protein is in cooked squid?
Cooked squid provides 17.9 g of protein per 100 g, with virtually no carbohydrates and only 2.9 g of fat. That makes it one of the leaner high-protein options among seafood.
Is cooked squid keto-friendly?
Yes, cooked squid is keto-friendly. It contains 0 g of carbohydrates per 100 g, with the majority of its calories coming from protein and a small amount of fat, which fits well within a ketogenic dietary pattern.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 117 kcal |
| Protein | 17.9 g |
| Fat | 2.9 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.70 g |
| Monounsaturated | 0.30 g |
| Polyunsaturated | 1.0 g |
| Trans | 0 g |
| Omega-3 | 0.55 g |
| Omega-6 | 0.010 g |
| Cholesterol | 260 mg |
| Minerals | Amount |
|---|---|
| Calcium | 25.0 mg |
| Iron | 0.80 mg |
| Magnesium | 38.0 mg |
| Phosphorus | 251 mg |
| Potassium | 279 mg |
| Sodium | 183 mg |
| Zinc | 1.7 mg |
| Copper | 1.7 mg |
| Manganese | 0.070 mg |
| Selenium | 51.8 mcg |
| Iodine | 88.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 11.0 mcg |
| Retinol | 11.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2.1 mg |
| Thiamin (B1) | 0.056 mg |
| Riboflavin (B2) | 0.16 mg |
| Niacin (B3) | 2.6 mg |
| Pantothenic acid (B5) | 0.51 mg |
| Vitamin B6 | 0.058 mg |
| Folate (B9) | 18.0 mcg |
| Vitamin B12 | 1.2 mcg |
Other cooking states of Squid
Dried squid (313 kcal).
