Squid, also called calamari, is one of the types of seafood with the lowest levels of mercury contamination, making it a potentially healthy choice. It's also an environmentally friendly seafood option. The breaded and fried version of calamari available as an appetizer at some restaurants, however, is not healthy or low in calories.
A 3-ounce serving of cooked squid contains about 90 calories and 1.5 grams of fat if you use a low-fat cooking method, such as grilling. Fried calamari, however, contains 149 calories and 6.4 grams of fat in each 3-ounce serving. If you love fried calamari, you can get a similar taste without all the fat and calories if you bread the squid and bake it instead of deep-frying your squid.