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USDA reference food

Calamari, fried

1 cup of calamari, fried (135 g) has 320 calories, 19g of protein, 18g of fat and less than 1g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2706334). It is one of 2 USDA descriptions of calamari.

FoodData Central 2706334, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (135g)
Amount per serving
Calories320
% Daily Value*
Total Fat 18g23%
Saturated Fat 2.5g13%
Trans Fat not declared
Cholesterol 245mg82%
Sodium 510mg22%
Total Carbohydrate 19g7%
Dietary Fiber <1g2%
Total Sugars 0g
Includes Added Sugars not declared
Protein 19g37%
Vitamin D 0mcg0%
Calcium 50mg4%
Iron 1.9mg11%
Potassium 280mg6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g
13.8g
more than 61% of 8,218 USDA reference foods
Calories per 100 g
234
more than 62% of reference foods
Fiber per 100 g
0.5g
more than 51% of reference foods

What a portion gives you

Fiber less than 1g2%
Protein 19g37%
Potassium 280mg6%
Calcium 50mg4%
Iron 1.9mg11%
Sodium 510mg22%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2706334); FDA Daily Values, 21 CFR 101.9.

Also rich in

  • Copper2.0 mg in 1 cup (135 g), 220% of the Daily Value
  • Selenium50 µg in 1 cup (135 g), 91% of the Daily Value
  • Vitamin B121.2 µg in 1 cup (135 g), 48% of the Daily Value
  • Riboflavin0.5 mg in 1 cup (135 g), 39% of the Daily Value
  • Vitamin E4.3 mg in 1 cup (135 g), 28% of the Daily Value
  • Niacin3.5 mg in 1 cup (135 g), 22% of the Daily Value
  • Phosphorus258 mg in 1 cup (135 g), 21% of the Daily Value
  • Thiamin0.2 mg in 1 cup (135 g), 18% of the Daily Value
  • Zinc1.8 mg in 1 cup (135 g), 16% of the Daily Value
  • Folate55 µg DFE in 1 cup (135 g), 14% of the Daily Value
  • Choline76 mg in 1 cup (135 g), 14% of the Daily Value
  • Vitamin K16 µg in 1 cup (135 g), 14% of the Daily Value

Source: USDA FoodData Central (FDC 2706334), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 24% carbohydrate, 52% fat and 24% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 gThis foodShare with less
Calories23462%
Protein13.8 g61%
Total fat13.2 g75%
Carbohydrate14.1 g61%
Fiber0.50 g51%
Total sugars0.20 g37%
Sodium377 mg77%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein18.6 g13.8 g37%
Total lipid (fat)17.8 g13.2 g23%
Carbohydrate, by difference19.0 g14.1 g7%
Energy316 kcal234 kcal
Alcohol, ethyl0 g0 g
Water76.8 g56.9 g
Total Sugars0.27 g0.20 g
Fiber, total dietary0.68 g0.50 g2%
Cholesterol247 mg183 mg82%
Fatty acids, total saturated2.61 g1.94 g13%
Fatty acids, total monounsaturated6.93 g5.13 g
Fatty acids, total polyunsaturated6.78 g5.02 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca52.6 mg39.0 mg4%
Iron, Fe1.90 mg1.41 mg11%
Magnesium, Mg40.5 mg30.0 mg10%
Phosphorus, P258 mg191 mg21%
Potassium, K285 mg211 mg6%
Sodium, Na509 mg377 mg22%
Zinc, Zn1.77 mg1.31 mg16%
Copper, Cu1.98 mg1.47 mg220%
Selenium, Se50.2 µg37.2 µg91%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol13.5 µg10.0 µg
Vitamin A, RAE13.5 µg10.0 µg2%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)4.27 mg3.16 mg28%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin13.5 µg10.0 µg
Vitamin C, total ascorbic acid3.92 mg2.90 mg4%
Thiamin0.21 mg0.16 mg18%
Riboflavin0.50 mg0.37 mg39%
Niacin3.51 mg2.60 mg22%
Vitamin B-60.069 mg0.051 mg4%
Folate, total36.5 µg27.0 µg
Vitamin B-121.16 µg0.86 µg48%
Choline, total76.0 mg56.3 mg14%
Vitamin K (phylloquinone)16.2 µg12.0 µg14%
Folic acid27.0 µg20.0 µg
Folate, food10.8 µg8.00 µg
Folate, DFE55.4 µg41.0 µg14%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00.046 g0.034 g
SFA 16:01.88 g1.39 g
SFA 18:00.55 g0.41 g
MUFA 18:16.69 g4.95 g
PUFA 18:25.53 g4.10 g
PUFA 18:30.70 g0.52 g
PUFA 20:40.0095 g0.0070 g
PUFA 22:6 n-3 (DHA)0.35 g0.26 g
MUFA 16:10.069 g0.051 g
PUFA 18:40.0068 g0.0050 g
MUFA 20:10.15 g0.11 g
PUFA 20:5 n-3 (EPA)0.15 g0.11 g
MUFA 22:10.0068 g0.0050 g
PUFA 22:5 n-3 (DPA)0.0041 g0.0030 g

Source: USDA FoodData Central, FDC 2706334: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat calamari

USDA lists 2 preparations of calamari. The calamari page puts them side by side, per 100 g and per portion.

Compare every calamari preparation

Next questions

Sources for this page
USDA FoodData Central
this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims
the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov