Deep fried squid

Appetizer

Item Rating: 68/100

1 serving (100 grams) contains 175 calories, 13.0 grams of protein, 9.5 grams of fat, and 8.5 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		437.5
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	6.2 g	31%
	Polyunsaturated Fat	0 g
Cholesterol		500 mg	166%
Sodium		750 mg	32%
Total Carbohydrates		21.2 g	7%
	Dietary Fiber	0.8 g	2%
	Sugars	1.2 g
protein		32.5 g	65%
Vitamin D		0 mcg	0%
Calcium		75 mg	5%
Iron		1.5 mg	8%
Potassium		550 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 214 cal (49.9%)

Protein: 130 cal (30.3%)

Carbs: 84 cal (19.8%)

About Deep fried squid

Deep-fried squid, often referred to as calamari in restaurants, is a popular seafood dish originating from Mediterranean and East Asian cuisines. Typically coated in a seasoned flour or batter and fried until golden, it is enjoyed globally as an appetizer or main dish. Squid is a low-calorie, protein-rich seafood that provides essential nutrients such as omega-3 fatty acids, selenium, and vitamin B12. However, the frying process can increase the fat content significantly, depending on the type of oil used. A 100-gram serving of deep-fried squid contains approximately 175-200 calories, 14 grams of protein, and 8-12 grams of fat, varying by preparation method.

Health Benefits

• Squid is a rich source of protein (14g per 100g), essential for muscle repair and overall body function.
• It contains selenium, which acts as an antioxidant, supporting immune health and protecting cells from damage.
• Its high vitamin B12 content supports red blood cell production and proper nervous system function.

Dietary Considerations

Allergens: Contains shellfish, gluten (if breaded with flour)

Suitable for: Pescatarian diets, low-carb diets (if prepared with minimal or no breading)

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets (if breaded with wheat flour)

Selection and Storage

Store raw squid in the refrigerator in airtight packaging and cook within 1-2 days of purchase for optimal freshness. Leftovers should be refrigerated within 2 hours of cooking and consumed within 3 days.

Common Questions About Deep fried squid Nutrition

Is deep fried squid high in protein?

Deep fried squid is a good source of protein, with a 3-ounce serving providing around 13 grams of protein. However, the frying process adds fat and calories, so it's less lean compared to grilled or boiled squid.

Can I eat deep fried squid on a keto diet?

Deep fried squid can fit into a keto diet if the batter is made with low-carb ingredients like almond flour or coconut flour. Traditional batters made with wheat flour contain carbs, which could push you out of ketosis.

Is deep fried squid healthy?

While squid itself is nutritious and rich in protein, B vitamins, and selenium, deep frying significantly increases its calorie and fat content. Moderation is key, as overconsumption can lead to excessive calorie and fat intake, which may affect heart health.

What is the recommended portion size for deep fried squid?

A standard portion size of deep fried squid is around 3 to 4 ounces, which provides approximately 150-200 calories. Pair it with a side of vegetables to balance the meal and avoid consuming large portions to maintain a healthy diet.

How does deep fried squid compare to grilled squid?

Grilled squid is a healthier alternative to deep fried squid, as it is lower in calories and fat. For example, 3 ounces of grilled squid contains about 104 calories and 1.4 grams of fat, compared to deep fried squid, which has significantly higher fat content due to the frying process.

Data Sources & Scientific References