Calorie Chart / Fish / Squid Baby squid
How Many Calories Are in Squid?
Calculation of the nutritional value & Recommended Dietary Intake of squid
For g and a calorie requirement of kcal
| Calories 125 kcal | Proteins 24 g | Lipids 1.7 g | Carbohydrates 3.5 g |
| 6% | 32% | 3% | 1% |
Health benefits of squid
Squid - 100g
Calories 83 kcal
Proteins 16 g
Lipids 1.1 g
Carbohydrates 2.3 g
Squid is widely appreciated because it delivers a good share of proteins while remaining moderate in calories; in fact, its calorie level is markedly lower than that of many fatty fish. Choosing squid can therefore help you reach satiety without piling up excess calories, which is a valuable asset for anyone monitoring daily calories for weight-loss or sports-performance goals.
Beyond its interesting calorie profile, squid supplies vitamin B12, vitamin B6, phosphorus, selenium, and copper—nutrients that contribute to normal energy metabolism, red blood cell formation, and antioxidant protection. It also provides the omega-3 fatty acids EPA and DHA (albeit in smaller amounts than salmon) that are reputed—though sometimes still considered "supposed" in the scientific debate—to support cardiovascular health. Historically, Mediterranean civilizations have eaten squid for centuries; its ink was even used as a writing pigment. All in all, squid offers a nutrient-dense option with moderate calories and very low fat, making it easy to keep total daily calories under control.
Tips for incorporating squid into a balanced diet
If you wish to integrate squid into a balanced diet without blowing up your calorie budget, try it quickly seared in a hot pan with garlic, parsley, and a drizzle of olive oil. Pair it with steamed zucchini or a colorful mix of bell pepper strips to keep calories low and fiber high. Such a plate is light in calories yet rich in taste, allowing you to reserve extra calories for dessert or recovery snacks if you are an athlete.
Stuffed squid is another classic: fill the tubes with a mixture of whole-grain rice, fresh herbs, and diced tomato. Baking instead of frying controls added calories while delivering comforting flavors. For a post-workout meal, toss grilled squid rings into a warm salad with quinoa and spinach; this combination balances slow-release carbohydrates, iron, and lean protein without excessive calories. Replacing creamy sauces with a squeeze of lemon keeps overall calories in check, proving that delicious dishes and prudent calorie management can coexist.
Frequently Asked Questions
- How many calories are in squid?
- There are 83 kcal per 100 g.
- Is squid considered low in calories compared with other seafood?
- Yes, squid is moderate to low in calories when compared with richer options such as salmon, making it suitable for diets that keep a close eye on calories.
- Does frying squid increase its calories?
- Deep-frying can more than double the calories because the batter and oil add extra fat; grilling or steaming is preferable if you need to limit calories.
- Can squid help athletes meet protein targets without excessive calories?
- With around 16 g of protein for only 83 kcal per 100 g, squid offers a high protein-to-calorie ratio that fits most athletic nutrition plans.
- Is squid ink high in calories?
- Squid ink is used in small quantities; its contribution to total calories is negligible, so it will not significantly affect your daily calorie tally.
Similar foods
Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
