Raw squid: calories and nutrition facts

Raw squid has 77 kcal per 100 g. One serving, 1 Serving (150 g), has 116 kcal.

Calories: 77 kcal
Protein: 14.4 g
Carbohydrates: 2.2 g
Fat: 1.2 g

Per 100 g

Raw squid: how many calories?

Raw squid has 77 kcal per 100 g, with 14.4 g protein, 2.2 g carbs and 1.2 g fat. A 150 g serving (1 Serving) has 116 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

Protein75%
Carbohydrates11%
Fat14%

Calculate a portion

Amountg

Calories: 116 kcal
Protein: 21.6 g
Carbohydrates: 3.3 g
Fat: 1.8 g

Nutrition facts

Nutrient	Per 100 g	Per serving (150 g)
Calories	77 kcal	116 kcal
Fat	1.2 g	1.8 g
of which saturated fat	0.3 g	0.4 g
Carbohydrates	2.2 g	3.3 g
of which sugars	0 g	0 g
Fiber	0 g	0 g
Protein	14.4 g	21.6 g
Sodium	243 mg	365 mg
Water	80.9 g	121.4 g
Vitamin C	4.7 mg	7.1 mg
Calcium	18 mg	26 mg
Iron	0.2 mg	0.3 mg
Potassium	227 mg	341 mg
Magnesium	44 mg	66 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(77 kcal)	4%
Fat(1.2 g)	2%
of which saturated fat(0.3 g)	1%
Carbohydrates(2.2 g)	1%
of which sugars(0 g)	0%
Protein(14.4 g)	29%
Salt(0.61 g)	10%

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)

Raw squid: frequently asked questions

Raw squid: how many calories per serving?

A 150 g serving (1 Serving) has 116 kcal.

Raw squid: how much protein?

Raw squid contains 14.4 g of protein per 100 g, 29% of the 50 g reference intake.

Raw squid: how much fibre?

Raw squid provides 0 g of fibre per 100 g, 0% of the 25 g a day recommended by EFSA.

Raw squid: how much makes 100 kcal?

100 kcal is about 130 g of this food.

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