Squid: calories and nutrition facts
100 g of squid has 92 kcal. 3 oz (85 g): 78 kcal.
Squid is in the family Fish & seafood. Per 100 g it provides 15.6 g protein, 3.1 g carbohydrates (0 g fiber) and 1.4 g fat: about 72% of its calories come from protein.
What squid provides most
- High in selenium: 44.8 µg per 100 g, 81 % of the Daily Value.
- High in vitamin B12: 1.3 µg per 100 g, 54 % of the Daily Value.
- High in vitamin B2 (riboflavin): 0.41 mg per 100 g, 32 % of the Daily Value.
- High in protein: 15.6 g per 100 g, 31 % of the Daily Value.
- Source of phosphorus: 221 mg per 100 g, 18 % of the Daily Value.
- Source of zinc: 1.5 mg per 100 g, 14 % of the Daily Value.
Worth knowing, per 100 g: cholesterol: 233 mg.
Squid per serving
The serving is 3 oz, 85 g, from USDA's household measure.
| Nutrient | 100 g | 3 oz |
|---|---|---|
| Calories | 92 kcal | 78 kcal |
| Protein | 15.6 g | 13.3 g |
| Carbohydrates | 3.1 g | 2.6 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fat | 1.4 g | 1.2 g |
| Sodium | 44 mg | 37.4 mg |
Squid nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 92 kcal | — |
| Protein | 15.6 g | 31 % |
| Total fat | 1.4 g | 2 % |
| Saturated fat | 0.36 g | 2 % |
| Monounsaturated fat | 0.11 g | — |
| Polyunsaturated fat | 0.52 g | — |
| Cholesterol | 233 mg | 78 % |
| Carbohydrates | 3.1 g | 1 % |
| Dietary fiber | 0 g | 0 % |
| Total sugars | 0 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| 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 % |
| B1 · Thiamin | 0.02 mg | 2 % |
| B2 · Riboflavin | 0.41 mg | 32 % |
| B3 · Niacin | 2.2 mg | 14 % |
| B6 | 0.06 mg | 3 % |
| B9 · Folate | 5 µg | 1 % |
| B12 | 1.3 µg | 54 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 32 mg | 2 % |
| Iron | 0.68 mg | 4 % |
| Magnesium | 33 mg | 8 % |
| Phosphorus | 221 mg | 18 % |
| Potassium | 246 mg | 5 % |
| Sodium | 44 mg | 2 % |
| Zinc | 1.5 mg | 14 % |
| Selenium | 44.8 µg | 81 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0 g | — |
| Omega-3 · EPA | 0.15 g | — |
| Omega-3 · DHA | 0.34 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other fish & seafood
Of 9 foods in this family on Micela, squid ranks 5th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🐟 Salmon | 206 | 22.1 g |
| 2 | 🐙 Octopus | 164 | 29.8 g |
| 3 | 🎣 Hake | 116 | 23.5 g |
| 4 | 🦐 Shrimp | 99 | 24 g |
| 5 | 🦑 Squid | 92 | 15.6 g |
| 6 | 🦞 Lobster | 89 | 19 g |
| 7 | 🐠 Tuna | 86 | 19.4 g |
| 8 | 🦀 Crab | 83 | 17.9 g |
| 9 | 🦪 Oyster | 51 | 5.7 g |
Among Micela's 180 foods, squid is in the top 10 for vitamin B2 (riboflavin) (4th), omega-3 (EPA and DHA) (4th), selenium (9th).
Where it comes from
No single origin; icons: Spain's fried calamari and Japan's ika.
Approximate origin, under review.
Frequently asked questions
How many calories does squid have?
100 g of squid has 92 kcal. 3 oz (85 g) has 78 kcal.
How much protein does squid have?
15.6 g per 100 g; 13.3 g in 3 oz.
How many carbs does squid have?
3.1 g of carbohydrates per 100 g, of which 0 g is fiber and 0 g sugars.
What vitamins and minerals does squid have?
The ones it provides most per 100 g, by Daily Value: selenium, 81 %; vitamin B12, 54 %; vitamin B2 (riboflavin), 32 %; protein, 31 %.
Where does squid come from?
No single origin; icons: Spain's fried calamari and Japan's ika. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 15175 · Mollusks, squid, mixed species, raw · Mollusks, squid, mixed species, raw
One serving (3 oz) is about 4% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers