1 serving (135 grams) contains 209 calories, 26.2 grams of protein, 8.4 grams of fat, and 5.2 grams of carbohydrates.
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Nutrition Information
Calories |
209.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 10% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 395.6 mg | 131% | |
| Sodium | 364.5 mg | 15% | |
| Total Carbohydrates | 5.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.0 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 54 mg | 4% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 413.1 mg | 8% | |
* 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 Grilled calamari
Grilled calamari is a seafood delicacy made from squid, commonly featured in Mediterranean, Italian, and Southeast Asian cuisines. This dish is prepared by marinating squid rings or tentacles in a mixture of olive oil, lemon, garlic, and spices, then grilling to perfection. Calamari is low in calories and rich in proteins and minerals. A 3-ounce serving of grilled calamari provides approximately 110 calories, 15 grams of protein, and is an excellent source of essential minerals like selenium, which contributes to antioxidant activity in the body, and phosphorus, important for bone health. It also contains small amounts of omega-3 fatty acids and B vitamins like B12, which support nerve function and red blood cell formation.
Health Benefits
- Rich in protein (15 grams per 3-ounce serving), aiding muscle growth and repair.
- High in selenium (63% of the daily recommended intake per 3-ounce serving), which supports immune health and acts as an antioxidant.
- Contains omega-3 fatty acids that help maintain heart health and reduce inflammation.
- A source of vitamin B12, providing 30% of the daily value per serving, which supports nerve function and DNA synthesis.
- Low in calories and fat, making it a nutrient-dense option for weight management.
Dietary Considerations
Selection and Storage
Store raw calamari in the refrigerator at 32-34°F and consume within 1-2 days. If freezing, ensure it is sealed tightly to prevent freezer burn; use within 2-3 months for best quality.
Common Questions About Grilled calamari Nutrition
Is grilled calamari high in protein?
Yes, grilled calamari is a good source of protein. A 100-gram serving contains approximately 15-20 grams of protein, making it an excellent choice for muscle repair and growth. It is also relatively low in fat compared to other protein sources.
Can I eat grilled calamari on a keto diet?
Yes, grilled calamari is compatible with a keto diet. It is low in carbohydrates, with less than 2 grams of carbs per 100-gram serving, while being rich in protein and healthy fats. Avoid breaded or battered versions, as they increase carb content.
What are the health benefits of eating grilled calamari?
Grilled calamari is rich in essential nutrients, including vitamin B12, which supports nerve health, and selenium, an antioxidant that protects cells from damage. Additionally, calamari contains omega-3 fatty acids, which promote heart and brain health.
How much grilled calamari should I eat in one serving?
A healthy portion size of grilled calamari is around 100-150 grams, which provides approximately 80-120 calories. Pair it with fresh vegetables or a side salad to create a balanced meal without exceeding caloric needs.
How does grilled calamari compare to fried calamari?
Grilled calamari is a healthier option compared to fried calamari. Grilled calamari is lower in calories and fat since it is not coated in batter or cooked in oil. Fried calamari can have up to 300-400 calories per serving, while grilled calamari is typically 80-120 calories per serving.
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 - Grilled calamari 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.
