Fried calamari

Appetizer

Item Rating: 67/100

1 serving (135 grams) contains 316 calories, 18.6 grams of protein, 17.8 grams of fat, and 19.0 grams of carbohydrates.

Nutrition Information

1 cup (135g)

Calories		315.9
% Daily Value*
Total Fat		17.8 g	22%
	Saturated Fat	2.7 g	13%
	Polyunsaturated Fat	7.1 g
Cholesterol		247.1 mg	82%
Sodium		508.9 mg	22%
Total Carbohydrates		19.0 g	6%
	Dietary Fiber	0.7 g	2%
	Sugars	0.3 g
protein		18.6 g	37%
Vitamin D		0 mcg	0%
Calcium		52.6 mg	4%
Iron		1.9 mg	10%
Potassium		284.9 mg	6%

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

USDA FoodData - Fried calamari Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

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Food Attributes

🍯 Low sugar

Source of Calories

Fat: 160 cal (51.6%)

Protein: 74 cal (24.0%)

Carbs: 76 cal (24.5%)

About Fried calamari

Fried calamari consists of battered and deep-fried squid, often served as an appetizer or snack in Mediterranean and Italian cuisine. Originating from regions near the Mediterranean Sea, squid is a low-calorie seafood rich in protein and essential nutrients, though frying adds saturated fats depending on the type of oil used. A typical serving of fried calamari provides protein for muscle growth and repair, while containing minerals like selenium and phosphorus, which support antioxidant activity and strong bones, respectively. However, its nutritional profile can vary significantly depending on preparation — with batter typically introducing refined carbs, and frying increasing fat content.

Health Benefits

• Rich in selenium, an antioxidant that protects cells from damage and supports immune health.
• Contains phosphorus, which is key for bone health and proper energy storage in the body.
• Provides vitamin B12, essential for nerve function and red blood cell formation.

Dietary Considerations

Allergens: Contains shellfish, gluten (if batter is wheat-based), egg (if used in batter preparation)

Suitable for: Low-carb diet (if minimally battered), pescatarian diet

Not suitable for: Vegan diet, low-fat diet, gluten-free diet (if batter contains wheat)

Selection and Storage

Store fresh squid in the refrigerator and consume within 1-2 days. For fried calamari, refrigerate leftovers in an airtight container for up to 2 days, but reheating may compromise texture.

Common Questions About Fried calamari Nutrition

Is fried calamari high in protein?

Fried calamari contains a moderate amount of protein, offering about 15-20 grams of protein per 100-gram serving, depending on the batter used. It is a good source of protein but may also include additional calories and fat due to frying.

Can I eat fried calamari on a keto diet?

Fried calamari is generally not keto-friendly because the batter used for frying often contains flour, which adds carbohydrates. However, you can make a keto-adapted version using almond flour or coconut flour for the coating.

What are the health benefits and concerns of eating fried calamari?

Fried calamari provides important nutrients like selenium, copper, and Vitamin B12, which support immune and nerve health. However, concerns include its high calorie and fat content due to frying and potential cholesterol levels, so moderation is key, especially for heart health.

How much fried calamari should I eat per serving?

A recommended portion size for fried calamari is about 3-4 ounces or roughly 100 grams, which provides a reasonable balance of nutrients while keeping calories and fat in check, usually around 150-250 calories depending on preparation.

How does fried calamari compare to grilled calamari?

Grilled calamari is a healthier alternative to fried calamari as it contains less fat and fewer calories, typically around 100 calories per 100 grams. Fried calamari is heavier in calories and fat due to the frying process, but offers a more indulgent texture and flavor.

Data Sources & Scientific References

1. USDA FoodData - Fried calamari Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. Dietary Guidelines for Americans 2020-2025

   U.S. Department of Health and Human Services

   Includes guidelines on seafood as part of a healthy diet, emphasizing nutrient-rich options like squid.

   View source →
3. Journal of Nutrition: Nutritional Benefits of Cephalopod Seafood

   Journal of Nutrition

   A peer-reviewed article discussing key nutrients and health benefits of cephalopods like squid, including effects on cardiovascular health and protein content.

   View source →