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How Many Calories in Squid / Calamari (raw)?

Squid / Calamari (raw) contains 92 kcal per 100g, with 15.6g of protein, 3.1g of carbohydrates, and 1.4g of fat. A lean option: high in protein (15.6g per 100g) and low in fat. It is considered keto-friendly.

  • Contains: Fish, Shellfish
  • Dietary: Keto, Paleo, Halal, Kosher
  • Key Micronutrients (per 100g): Iron 0.68mg, Calcium 32.0mg, Vitamin C 4.7mg
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Nutritional Overview

Squid / Calamari (raw) is a seafood item valued for its nutritional profile and versatility in cooking. Per 100g serving, it provides 92 kcal of energy, 15.6g of protein, 3.1g of carbohydrates, and 1.4g of fat.

It is a good source of protein, providing 15.6g per 100g (around 68% of its energy), approximately 31% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 1.4g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Squid / Calamari (raw) is suitable for ketogenic (with only 3.1g of carbs per 100g), halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Every 100g of Squid / Calamari (raw) adds 92 kcal to your day. Our food nutrition value calculator keeps that running total accurate as you go.

Frequently Asked Questions

How many calories are in Squid / Calamari (raw)?

Squid / Calamari (raw) contains 92 kcal per 100g, which is approximately 5% of the recommended daily intake of 2,000 kcal for an average adult.

Is Squid / Calamari (raw) high in protein?

Yes, Squid / Calamari (raw) provides 15.6g of protein per 100g (around 68% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Squid / Calamari (raw) provides 31% of this.

Is Squid / Calamari (raw) low in fat?

Yes, Squid / Calamari (raw) contains only 1.4g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Squid / Calamari (raw) low in sugar?

Yes, Squid / Calamari (raw) has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Squid / Calamari (raw) keto-friendly?

Yes, with only 3.1g of carbohydrates per 100g, Squid / Calamari (raw) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Squid / Calamari (raw) halal?

Yes, Squid / Calamari (raw) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Squid / Calamari (raw) contain any allergens?

Yes, Squid / Calamari (raw) contains the following allergens: fish, shellfish. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Does Squid / Calamari (raw) contain omega-3 fatty acids?

Yes, Squid / Calamari (raw) contains 496mg of total omega-3 fatty acids per 100g. Omega-3s are essential fats that support heart health, brain function, and may reduce inflammation.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database — View Squid / Calamari (raw) data
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Scientific Advisory Committee on Nutrition (SACN) — UK government dietary recommendations and nutrient reference values
  6. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition
  7. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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