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The Nutritional Content of Squid

author image Lisa Thompson
Lisa Thompson has been writing since 2008, when she began writing for the Prevention website. She is a holistic health practitioner, nationally certified massage therapist and National Council on Strength and Fitness-certified personal trainer. Thompson also holds certificates in nutrition and herbology from the Natural Healing Institute, as well as a Master of Education from California State University.
The Nutritional Content of Squid
A grilled squid entree on a plate in a restaurant. Photo Credit Borut Trdina/iStock/Getty Images

Squid is a type of seafood often eaten fried and called calamari. You also can steam squid and add it to pasta or prepare it raw for sushi. While most of the vitamin and mineral content is similar between raw and fried squid, the calorie and fat content of fried squid are much higher.


A 3-oz. serving of raw squid contains 78 calories, composed of about 70 percent protein, 15 percent carbohydrates and 15 percent fat. Fried squid contains more than twice as many calories, with 149 per serving. The majority of these extra calories come from fat. One serving of fried squid is about 40 percent protein, 40 percent fat and 20 percent carbohydrates.


One serving of raw squid contains only 1.2 g of fat, less than .5 g of which is saturated fat. However, like other seafood, such as shrimp, raw squid is high in cholesterol, with 198 mg per serving. Fried squid is much higher in fat, with 6.4 g per serving, 1.6 g of which is saturated fat. Fried squid is also higher in cholesterol, with 221 mg per serving. The maximum recommended daily intake of cholesterol is 300 mg. If you have heart disease, you should consume less than 200 mg per day.

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Both raw and fried squid provide a significant amount of protein. One serving of raw squid contains 13.2 g, which supplies 29 percent of the recommended dietary allowance for women and 24 percent for men. Fried squid contains slightly more protein, with 15.3 g per serving, which supplies 33 percent of the RDA for women and 27 percent for men.


With the exception of sodium, the mineral content of fried and raw squid is similar. Fried squid, however, contains much more sodium per serving, with 260 mg compared with 37 mg for raw squid. The maximum recommended daily intake of sodium is 2,300 mg for healthy individuals and 1,500 mg for those with heart disease. Both raw and fried squid are high in phosphorus, zinc, copper and selenium. One serving supplies more than 10 percent of the RDA of zinc, more than 25 percent of phosphorus, more than 50 percent of selenium and more than 100 percent of copper.


The vitamin content of fried and raw squid also is similar. Both are rich in niacin and vitamin B-12. One serving of squid supplies more than 10 percent of the RDA for niacin and more than 40 percent of B-12. Niacin is important for metabolism, while B-12 is important for red blood cell production and nervous system health.

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