Nutrition facts · Fish and seafood
Calories in Squid
Raw squid has 92 calories per 100 g, and a 1 oz (28.4 g) portion has 26 calories. Most of those calories come from protein, with 15.6 g per 100 g, while fat and carbs are low at 1.4 g and 3.1 g.
Calories come from: Carbs 14% · Fat 14% · Protein 72%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 92 kcal | 15.6 g | 3.1 g | 1.4 g |
| 1 oz | 28.4 g | 26 kcal | 4.4 g | 0.9 g | 0.4 g |
| 3 oz | 85 g | 78 kcal | 13.2 g | 2.6 g | 1.2 g |
Full nutrition (Per 100 g)
| Calories | 92 kcal |
|---|---|
| Protein | 15.6 g |
| Carbohydrates | 3.1 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 1.4 g |
| of which saturated | 0.4 g |
| Sodium | 44 mg |
What changes the calories
- Squid loses water as it cooks, so a cooked portion weighs less than the raw squid it came from and has more calories per gram.
- Frying, especially as battered calamari, adds calories from both the coating and the oil it absorbs.
- Sauces, butter and oil used for sautéing or grilling add their own calories on top of the squid itself.
- Stuffed squid dishes can carry far more calories than plain squid, depending on the filling.
Tips for logging it accurately
- Weigh squid raw before cooking when you can, and log it as raw squid so the numbers match this entry.
- Log batter, breading, frying oil and dipping sauces as separate items rather than counting only the squid.
- Snap a photo of your plate in BerryFit to log a squid dish quickly, then adjust the portion and any added oil.
Log Squid in seconds
Snap a photo of your meal or search for Squid in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 3 oz of squid?
A 3 oz (85 g) serving of raw squid has 78 calories, with 13.2 g protein, 2.6 g carbs and 1.2 g fat.
Is squid high in protein?
Yes, protein is its main macro. Raw squid has 15.6 g protein per 100 g and only 1.4 g fat.
Does fried calamari have more calories than plain squid?
Yes. Batter or breading adds carbs, and frying adds the calories of the oil the coating absorbs, so fried calamari is noticeably higher than plain squid.
How does squid compare to shrimp in calories?
They are close. Raw squid has 92 calories per 100 g, while cooked shrimp has 99 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Mollusks, squid, mixed species, raw, FDC ID 174223); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
