1 serving (135 grams) contains 316 calories, 18.6 grams of protein, 17.8 grams of fat, and 19.0 grams of carbohydrates.
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Nutrition Information
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.
Food Attributes
Source of Calories
About Fried squid
Fried squid, often referred to as calamari, is a dish popular in Mediterranean, Italian, and Southeast Asian cuisines. Prepared by coating squid rings in batter and frying, it offers a crispy exterior with a tender interior. Squid is a low-fat protein source rich in essential nutrients including vitamin B12, copper, selenium, and phosphorus. A 100-gram serving provides approximately 15 grams of protein, making it a valuable inclusion in high-protein diets. While frying increases calorie content due to added oils, squid itself is naturally low in calories and fat. Additionally, squid is a source of omega-3 fatty acids that support heart health, although frying diminishes these benefits slightly compared to other cooking methods like grilling or steaming.
Health Benefits
- Rich in vitamin B12, which is essential for red blood cell formation and brain health.
- Contains selenium, an antioxidant that supports immune function and thyroid health.
- Provides omega-3 fatty acids, which promote heart health and reduce inflammation.
Dietary Considerations
Selection and Storage
Raw squid should be stored in the refrigerator at 0-4°C and consumed within 2 days or frozen for longer shelf life. If fried, consume immediately or store in an airtight container in the refrigerator for up to 24 hours.
Common Questions About Fried squid Nutrition
Is fried squid high in protein?
Yes, fried squid (also known as calamari) is a good source of protein, containing about 15-20 grams of protein per 100-gram serving, depending on the preparation. However, frying adds extra calories and fat, which might impact its overall nutritional profile.
Can I eat fried squid on a keto diet?
Fried squid can be eaten on a keto diet if it is coated with low-carb ingredients like almond flour or coconut flour for breading. Traditional flour-based breading and deep frying typically make it higher in carbs and may not be keto-friendly.
What are the health benefits and concerns of eating fried squid?
Fried squid is rich in protein, selenium, and vitamin B12, which support muscle health, immunity, and energy production. However, frying increases its calorie and fat content, which may contribute to obesity or heart health concerns if consumed in excess. Additionally, it is high in sodium, so moderation is key.
What is a recommended portion size for fried squid?
A recommended portion size for fried squid is approximately 3-4 ounces (85-113 grams), which provides around 150-200 calories depending on the breading and frying method. This portion size allows you to enjoy the dish while keeping calories and fat in check.
How does fried squid compare to grilled or baked squid?
Fried squid is higher in calories and fat because of the breading and frying process, whereas grilled or baked squid is significantly lower in both, making it a healthier option. For example, grilled squid contains roughly 90 calories per 100 grams compared to 150-200 calories for fried squid.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Fried squid DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
