Group · Seafood
Squid
Squid, also called calamari, is a cephalopod mollusc highly prized on the Mediterranean and Atlantic coasts. Its white, firm, slightly sweet flesh suits many preparations: fried rings, stuffed squid, on the plancha, in persillade or in ink. It is found fresh, frozen or cleaned, ready to cook. Nutritionally, squid appeals with its good content of quality protein (around 17.9 g per 100 g) and its richness in minerals such as phosphorus, copper and selenium. At 173 kcal per 100 g (a figure that depends a great deal on the cooking method), it fits easily into a balanced, varied diet, like other seafood.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 173 kcal |
| Kilojoules | 725 kJ |
| Protein | 17,9 g |
| Carbohydrate | 8,5 g |
| Fat | 7,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Copper2,11 mg211 %
- DHA0,38 g152 %
- EPA0,16 g64 %
- Vitamin B121,23 µg49 %
- Phosphorus251 mg36 %
- Vitamin B20,46 mg33 %
- Total omega-30,54 g22 %
- Zinc1,74 mg17 %
See the other 11 nutrients
- Vitamin B32,6 mg16 %
- Potassium279 mg14 %
- Magnesium38 mg10 %
- Vitamin B50,51 mg9 %
- Iron1,01 mg7 %
- Vitamin C4,2 mg5 %
- Vitamin B10,06 mg5 %
- Calcium39 mg5 %
- Vitamin B60,06 mg4 %
- Manganese0,07 mg4 %
- Vitamin B95 µg3 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Squid is a versatile food that deserves controlled cooking. The golden rule: cook it very quickly (a few minutes over a high heat) or very slowly (in a stew), because medium cooking makes it rubbery. On the plancha, in a wok or grilled, it stays tender and light. A portion of 100 to 150 g suits a main course, served with vegetables, rice or a wholegrain cereal.
Nutrition facts and benefits: with nearly 17.9 g of protein per 100 g, squid provides essential amino acids useful for maintaining muscle. It is naturally low in carbohydrate and provides useful minerals: phosphorus, copper, zinc, selenium and a little iodine. Its energy density stays reasonable when it is grilled or poached. However, the calories and fat of breaded, fried rings climb sharply: keep these for occasions if you are watching your weight.
- How to eat squid: on the plancha with garlic and parsley, in a warm salad, stuffed and baked, or added to a paella or risotto.
- Smart pairings: lemon, olive oil, tomato, green vegetables and fresh herbs for a dish in the spirit of the Cretan diet.
- Storage: very fresh, eat within 24 to 48 hours, or freeze. Thaw it slowly in the fridge.
For active people: squid is an excellent recovery ally thanks to its lean protein and low fat content when grilled. You can include it in a post-workout meal with a source of complex carbohydrate to replenish glycogen. If you are looking for other high-protein ideas, take a look at our protein snack recipes and our advice on fitness nutrition.
Varieties and alternatives: squid is one of the cephalopods, like cuttlefish and octopus, which share a similar lean, high-protein profile. To vary your seafood treats, explore the whole seafood family, and compare energy intakes using the food calorie table.
Point to watch: choose gentle cooking rather than frying to keep the dish light. Like all seafood, squid can contain a share of sodium or cholesterol: go easy on salty sauces and vary your protein sources through the week.