Cooked squid: calories and nutrition facts
Cooked squid has 149 kcal per 100 g. One serving, 1 Serving (150 g), has 224 kcal.
- Calories
- 149 kcal
- Protein
- 32.5 g
- Carbohydrates
- 1.6 g
- Fat
- 1.4 g
Per 100 g
Cooked squid: how many calories?
Cooked squid has 149 kcal per 100 g, with 32.5 g protein, 1.6 g carbs and 1.4 g fat. A 150 g serving (1 Serving) has 224 kcal. That is less than the average for Meat, Eggs, Fish (183 kcal per 100 g). Most of its calories come from protein.
Where the calories come from
- Protein87%
- Carbohydrates4%
- Fat8%
Calculate a portion
- Calories
- 224 kcal
- Protein
- 48.8 g
- Carbohydrates
- 2.5 g
- Fat
- 2.1 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 149 kcal | 224 kcal |
| Fat | 1.4 g | 2.1 g |
| of which saturated fat | 0.2 g | 0.4 g |
| Carbohydrates | 1.6 g | 2.5 g |
| of which sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Protein | 32.5 g | 48.8 g |
| Sodium | 744 mg | 1,116 mg |
| Water | 61.1 g | 91.7 g |
| Vitamin C | 8.5 mg | 12.8 mg |
| Calcium | 180 mg | 270 mg |
| Iron | 5.8 mg | 8.7 mg |
| Potassium | 637 mg | 956 mg |
| Magnesium | 60 mg | 90 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(149 kcal) | 7% |
| Fat(1.4 g) | 2% |
| of which saturated fat(0.2 g) | 1% |
| Carbohydrates(1.6 g) | 1% |
| of which sugars(0 g) | 0% |
| Protein(32.5 g) | 65% |
| Salt(1.86 g) | 31% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
Cooked squid: frequently asked questions
Cooked squid: how many calories per serving?
A 150 g serving (1 Serving) has 224 kcal.
Cooked squid: how much protein?
Cooked squid contains 32.5 g of protein per 100 g, 65% of the 50 g reference intake.
Cooked squid: how much fibre?
Cooked squid provides 0 g of fibre per 100 g, 0% of the 25 g a day recommended by EFSA.
Cooked squid: how much makes 100 kcal?
100 kcal is about 67 g of this food.
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