Calories in Calamari: Nutrition Facts & Serving Sizes
Per 1 cup rings (113g)
Per 100g
Source: Web research, March 2026.
A 3 oz (85g) serving of raw calamari (squid) contains 78 calories with 13.3g of protein, 2.6g of carbs, and 1.2g of fat. Per 100g, calamari provides 92 calories, 15.6g of protein, 3.1g of carbs, and just 1.4g of fat. Calamari is a lean, high-protein seafood with a very favorable protein-to-calorie ratio. The standout micronutrient is selenium at 45mcg per 100g, covering 82% of the daily value. Phosphorus comes in at 221mg per 100g (18% daily value), supporting bone health and energy metabolism. Cholesterol is high at 233mg per 100g, which is worth noting if you monitor intake. Note these are raw calamari values. Fried calamari, the restaurant version, has significantly more calories from the breading and frying oil.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 78.2 | 13.3g | 2.6g | 1.2g | 0g |
| 1 cup rings (113g) | 104 | 17.6g | 3.5g | 1.6g | 0g |
| 100g | 92 | 15.6g | 3.1g | 1.4g | 0g |
Track Calamari in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 92 | 5% |
| Protein | 15.6g | 31% |
| Total Fat | 1.4g | 2% |
| Saturated Fat | 0.4g | 2% |
| Total Carbohydrates | 3.1g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 44mg | 2% |
| Cholesterol | 233mg | 78% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.4g | 0% |
| Cholesterol | 233mg | 78% |
| Calcium | 32mg | 2% |
| Iron | 0.7mg | 4% |
| Potassium | 246mg | 5% |
| Vitamin A | 10mcg | 1% |
| Vitamin C | 4.6mg | 5% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 1.3mcg | 54% |
| Magnesium | 33mg | 8% |
| Phosphorus | 221mg | 18% |
| Zinc | 1.5mg | 14% |
| Selenium | 45mcg | 82% |
| Folate | 5mcg | 1% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 2.2mg | 14% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Calamari
Raw calamari is an excellent lean protein source that rivals chicken breast in its protein-to-calorie efficiency. At 15.6g of protein per 100g and only 92 calories, it is one of the leanest animal proteins available. The complete amino acid profile supports muscle protein synthesis and recovery after training.
The 45mcg of selenium per 100g is exceptional. Selenium is an antioxidant mineral that supports thyroid function, immune health, and DNA synthesis. Few foods deliver this much selenium in a single serving.
Vitamin B12 at 1.3mcg per 100g is important for energy metabolism, nerve function, and red blood cell production. Active individuals who train hard benefit from adequate B12 to support energy production pathways.
Phosphorus at 221mg per 100g works with calcium to build and maintain bones and teeth. It is also a core component of ATP, the molecule your muscles use for energy during exercise.
For practical use, raw calamari can be grilled, sauteed, or added to seafood dishes. The key is preparation method: grilled or pan-seared calamari stays under 100 calories per 100g. Fried calamari (the breaded restaurant version) can jump to 200 to 300+ calories per 100g due to the batter and oil, so the preparation method matters significantly for macro tracking.
Dietary Considerations
Calamari is naturally gluten-free, dairy-free, and keto-friendly, with only 3.1g of carbs per 100g. It is not suitable for vegetarians or vegans. The high cholesterol content at 233mg per 100g is worth noting for those monitoring cholesterol intake, though dietary cholesterol has less impact on blood cholesterol than was previously thought. Calamari is excellent for weight loss when prepared without breading. For low-sodium diets, note that raw calamari has a moderate 44mg of sodium per 100g, but prepared dishes and sauces can add significantly more.
Daily Intake (100g)
100g of calamari provides 5% of a 2,000-calorie diet.
Track Your Intake
See how calamari fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in calamari?
Raw calamari has 92 calories per 100g. A 3 oz (85g) serving contains about 78 calories. Fried calamari (breaded and deep-fried) can range from 175 to 300 calories per 100g depending on the batter and oil used.
Is calamari good for weight loss?
Raw or grilled calamari is excellent for weight loss. At 92 calories per 100g with 15.6g of protein, it provides excellent satiety relative to its calorie cost. Avoid fried calamari when cutting, as the breading and oil dramatically increase calories.
How much protein in calamari?
Calamari has 15.6g of protein per 100g. A 3 oz (85g) serving provides 13.3g and a 1 cup rings serving (113g) provides about 17.6g of protein. It is a solid lean protein source comparable to other seafood.
Is calamari high in cholesterol?
Yes, calamari contains 233mg of cholesterol per 100g, which is fairly high. A 3 oz serving has about 198mg. However, current research suggests that dietary cholesterol has less impact on cardiovascular risk for most people than previously thought. If you have a specific condition requiring low cholesterol intake, talk to your doctor.
What is the difference between raw and fried calamari calories?
Raw calamari has about 92 calories per 100g. Fried calamari (breaded and deep-fried) typically has 175 to 300+ calories per 100g, depending on the batter thickness and oil absorbed. If you are tracking macros, stick to grilled or sauteed calamari and skip the breaded version.
Track Calamari in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.