Meat and fish
Squid: calories and nutrition
Squid: 92 calories per 100 g. A 28 g portion (1 oz, boneless) has 26 calories, 4.4 g of protein, 0.9 g of carbohydrates and 0.4 g of fat.
The numbers above are for: Raw.
At a glance
- Protein makes up 68% of its calories (16 g per 100 g), which makes it a strong protein source.
Nutrition facts
| Nutrient | Per 100 g | Your portion |
|---|---|---|
| Calories | 92 | |
| Protein | 16 g | g |
| Carbohydrates | 3.1 g | g |
| Fiber | 0 g | g |
| Sugars | 0 g | g |
| Fat | 1.4 g | g |
| Saturated fat | 0.4 g | g |
| Sodium | 44 mg | mg |
Every kind of squid, per 100 g
How the numbers change with the cut, the variety and the cooking.
| Kind | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| Raw | 92 | 16 | 3.1 | 1.4 |
| Pan-fried, flour coated | 175 | 18 | 7.8 | 7.5 |
| Deep-fried, breaded | 196 | 18 | 12 | 8.8 |
Source: Canadian Nutrient File 2015, Health Canada. Contains information licensed under the Open Government Licence - Canada. Values are averages and vary by variety, brand and preparation.
Questions
How many calories are in a 28 g portion of squid?
26 calories in 28 g. Per 100 g: 92 calories.
How much protein is in squid?
16 g per 100 g, or 4.4 g in a 28 g portion.
How many carbs are in squid?
3.1 g of carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
Similar foods
How many calories do I need? · How much protein do I need?
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