Squid (calamari) Calories and Nutrition Facts

Squid (calamari), frozen, tubes only nutrition facts

The table below shows the complete nutritional profile for squid (calamari), frozen, tubes only per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from protein, and it is relatively low in calories.

*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.

Squid (calamari) calories by weight: ounces, pounds and grams

USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.44 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.

How squid (calamari) compares to other fish & seafood

Against the 23 fish & seafood in this database, squid (calamari) ranks 1st lowest in calories and 23rd highest in protein. The category averages 100 kcal per 100 g, so this one is 56% below it. The lightest option in the category is squid (calamari), frozen, tubes only at 44 kcal per 100 g, and the protein leader is anchovies, canned in olive oil, with salt, drained at 26.9 g per 100 g.

Portion planning with squid (calamari)

• 100 calories comes to about 227 g (8 oz).
• 20 g of protein takes about 227 g, bringing 100 kcal with it — that is 20 g of protein per 100 calories.
• Macro split by calories: 8% carbs, 80% protein, 12% fat.

Nutrient screening detail

The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:

• Good source of protein — 8.8 g per 100 g (≥ 10% DV)
• Low fat — 0.6 g per 100 g (≤ 3 g)
• Low saturated fat — 0 g per 100 g (≤ 1 g)
• Sugar free — 0 g total sugars per 100 g (< 0.5 g)
• Keto-friendly — 0.9 g net carbs per 100 g (≤ 5 g)

Track squid (calamari) for free

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