Calories in Squid: Per 100 g, Per Serving & Nutrition Facts
How many calories in squid: per 100 g and per serving
Figures are for: Squid, raw
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 92 kcal | 138 kcal |
| Energy (kilojoules) | 385 kJ | 577 kJ |
| Protein | 16 g | 23 g |
| Fat | 1.4 g | 2.1 g |
| incl. saturated | 0.4 g | 0.6 g |
| Total carbohydrates | 3.1 g | 4.7 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 174223, “Mollusks, squid, mixed species, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
92 kcal (385 kJ) per 100 g · P/F/C 16/1.4/3.1 g
Serving (150 g) — 138 kcal (577 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is squid healthy?
Yes. On its nutrient profile, squid is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 23 g per serving — 41% of the 56 g daily reference for a 70 kg (154 lb) adult.
- All green on the traffic light: 0 g sugar, 0.1 g salt and 0.4 g saturated fat per 100 g.
A typical serving is 150 g: 138 kcal, 23 g protein, 2.1 g fat and 4.7 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Squid is a lean cephalopod: about 16 g of protein and just over 1 g of fat per 100 g raw. It cooks in a minute or two — any longer makes it rubbery.
protein 71%fat 14%carbs 15%
Vitamins and minerals in squid
Per 100 g, the standouts are copper — 1.9 mg, 210% of the Daily Value (#1 of 25 in our fish & seafood section); selenium — 45 mcg, 81% of the Daily Value; vitamin B12 — 1.3 mcg, 54% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin C | 4.7 mg | 7.1 mg | 8% |
| Vitamin E | 1.2 mg | 1.8 mg | 12% |
| Riboflavin (B2) | 0.41 mg | 0.62 mg | 48% |
| Niacin (B3) | 2.2 mg | 3.3 mg | 20% |
| Vitamin B6 | 0.06 mg | 0.08 mg | 5% |
| Vitamin B12 | 1.3 mcg | 2 mcg | 81% |
| Potassium | 246 mg | 369 mg | 8% |
| Calcium | 32 mg | 48 mg | 4% |
| Magnesium | 33 mg | 50 mg | 12% |
| Phosphorus | 221 mg | 332 mg | 27% |
| Iron | 0.68 mg | 1 mg | 6% |
| Zinc | 1.5 mg | 2.3 mg | 21% |
| Copper | 1.9 mg | 2.8 mg | 315% |
| Selenium | 45 mcg | 67 mcg | 122% |
| Cholesterol | 233 mg | 350 mg | 117% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Mollusks, squid, mixed species, raw” (FDC ID 174223, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Squid calories by weight, 50–300 g
150 g of squid has 138 calories and 200 g has 184. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 46 | 7.8 / 0.7 / 1.6 |
| 100 g | 92 | 16 / 1.4 / 3.1 |
| 150 g — typical serving | 138 | 23 / 2.1 / 4.7 |
| 200 g | 184 | 31 / 2.8 / 6.2 |
| 250 g | 230 | 39 / 3.5 / 7.8 |
| 300 g | 276 | 47 / 4.2 / 9.3 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Squid: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Squid, raw | 92 | 16 / 1.4 / 3.1 |
| Squid, boiled | 110 | 18 / 2.2 / 3 |
| Squid fried with onion | 140 | 17 / 6.5 / 3.8 |
| Fried calamari | 172 | 18 / 7.5 / 8.1 |
How much movement is one serving?
A 150 g serving is 138 kcal — roughly 45 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Squid: swaps and alternatives
No need to swap: squid already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.4 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair squid with
A serving of squid has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of squid.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Squid | A | 138 | 23 | 0 |
| Shrimp | A | 143 | 30 | 0 |
| Imitation Crab (Surimi) | A | 149 | 23 | 0 |
| Cod | A | 158 | 35 | 0 |
Squid vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Scallops | 69 | 12 / 0.5 / 3.2 |
| Crawfish | 77 | 16 / 1 / 0 |
| Lobster | 77 | 17 / 0.8 / 0 |
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Squid | 92 | 16 / 1.4 / 3.1 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
FAQ
How many calories are in 100 g of squid?
100 g of squid has 92 calories, with 16 g protein, 1.4 g fat and 3.1 g carbohydrates.
How many calories are in a serving of squid?
A 150 g serving has 138 calories: 23 g protein, 2.1 g fat and 4.7 g carbs.
What are the macros of squid?
Per 100 g: 16 g protein, 3.1 g carbs and 1.4 g fat. By calories that's about 71% protein, 15% carbs and 14% fat.
How long do you have to walk to burn a serving of squid?
About 45 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person — that's the 138 calories in a 150 g serving.
What vitamins and minerals are in squid?
Per 100 g, squid is richest in copper (1.9 mg, 210% DV), selenium (45 mcg, 81% DV), vitamin B12 (1.3 mcg, 54% DV) — from USDA FoodData Central record 174223.
How much fiber is in squid?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in squid change with the type and cooking method?
Per 100 g it ranges from 92 kcal (squid, raw) to 172 kcal (fried calamari).