USDA reference food · Finfish and Shellfish Products

Mollusks, squid, mixed species, cooked, fried

3 oz of mollusks, squid, mixed species, cooked, fried (85 g) has 150 calories, 15g of protein, 6g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 171982). It is one of 3 USDA descriptions of squid.

FoodData Central 171982, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size3 oz (85g)

AmountPortion

Amount per serving

Calories150

% Daily Value*

Total Fat 6g8%

Saturated Fat 1.5g8%

Trans Fat not declared

Cholesterol 220mg74%

Sodium 260mg11%

Total Carbohydrate 7g2%

Dietary Fiber 0g0%

Total Sugars not declared

Includes Added Sugars not declared

Protein 15g30%

Vitamin D not declared

Calcium 30mg3%

Iron 0.9mg5%

Potassium 240mg5%

* 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 (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 17.9g; more than 68% of 8,218 USDA reference foods
Calories per 100 g: 175; more than 49% of reference foods
Fiber per 100 g: 0g; more than 0% of reference foods

What a portion gives you

Fiber 0g0%

Protein 15g30%

Potassium 240mg5%

Calcium 30mg3%

Iron 0.9mg5%

Sodium 260mg11%

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

Source: USDA FoodData Central, SR Legacy (FDC 171982); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper1.8 mg in 3 oz (85 g), 200% of the Daily Value
Selenium44 µg in 3 oz (85 g), 80% of the Daily Value
Vitamin B121.0 µg in 3 oz (85 g), 44% of the Daily Value
Riboflavin0.4 mg in 3 oz (85 g), 30% of the Daily Value
Phosphorus213 mg in 3 oz (85 g), 17% of the Daily Value
Niacin2.2 mg in 3 oz (85 g), 14% of the Daily Value
Zinc1.5 mg in 3 oz (85 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 171982), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 18% carbohydrate, 40% fat and 42% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	175	49%
Protein	17.9 g	68%
Total fat	7.48 g	60%
Carbohydrate	7.79 g	50%
Fiber	0 g	0%
Sodium	306 mg	73%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (66)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (11)

Nutrient	Per portion	Per 100 g	% DV
Protein	15.2 g	17.9 g	30%
Total lipid (fat)	6.36 g	7.48 g	8%
Carbohydrate, by difference	6.62 g	7.79 g	2%
Ash	1.35 g	1.59 g
Energy	149 kcal	175 kcal
Water	54.9 g	64.5 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	221 mg	260 mg	74%
Fatty acids, total saturated	1.60 g	1.88 g	8%
Fatty acids, total monounsaturated	2.34 g	2.75 g
Fatty acids, total polyunsaturated	1.82 g	2.14 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	33.1 mg	39.0 mg	3%
Iron, Fe	0.86 mg	1.01 mg	5%
Magnesium, Mg	32.3 mg	38.0 mg	8%
Phosphorus, P	213 mg	251 mg	17%
Potassium, K	237 mg	279 mg	5%
Sodium, Na	260 mg	306 mg	11%
Zinc, Zn	1.48 mg	1.74 mg	13%
Copper, Cu	1.80 mg	2.11 mg	200%
Manganese, Mn	0.060 mg	0.070 mg	3%
Selenium, Se	44.0 µg	51.8 µg	80%

Vitamins (13)

Nutrient	Per portion	Per 100 g	% DV
Retinol	9.35 µg	11.0 µg
Vitamin A, RAE	9.35 µg	11.0 µg	1%
Vitamin C, total ascorbic acid	3.57 mg	4.20 mg	4%
Thiamin	0.048 mg	0.056 mg	4%
Riboflavin	0.39 mg	0.46 mg	30%
Niacin	2.21 mg	2.60 mg	14%
Pantothenic acid	0.43 mg	0.51 mg
Vitamin B-6	0.049 mg	0.058 mg	3%
Folate, total	11.9 µg	14.0 µg
Vitamin B-12	1.05 µg	1.23 µg	44%
Folic acid	7.65 µg	9.00 µg
Folate, food	4.25 µg	5.00 µg
Folate, DFE	17.0 µg	20.0 µg	4%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.17 g	0.20 g
Threonine	0.65 g	0.76 g
Isoleucine	0.66 g	0.78 g
Leucine	1.08 g	1.27 g
Lysine	1.11 g	1.31 g
Methionine	0.34 g	0.40 g
Cystine	0.21 g	0.24 g
Phenylalanine	0.56 g	0.66 g
Tyrosine	0.49 g	0.58 g
Valine	0.67 g	0.79 g
Arginine	1.10 g	1.29 g
Histidine	0.30 g	0.35 g
Alanine	0.91 g	1.07 g
Aspartic acid	1.44 g	1.70 g
Glutamic acid	2.20 g	2.59 g
Glycine	0.94 g	1.11 g
Proline	0.67 g	0.78 g
Serine	0.69 g	0.81 g

Fatty acids (14)

Nutrient	Per portion	Per 100 g
SFA 14:0	0.054 g	0.064 g
SFA 16:0	0.96 g	1.13 g
SFA 18:0	0.59 g	0.69 g
MUFA 18:1	2.27 g	2.67 g
PUFA 18:2	1.25 g	1.47 g
PUFA 18:3	0.085 g	0.10 g
PUFA 20:4	0.0085 g	0.010 g
PUFA 22:6 n-3 (DHA)	0.32 g	0.38 g
MUFA 16:1	0.0076 g	0.0090 g
PUFA 18:4	0.0059 g	0.0070 g
MUFA 20:1	0.042 g	0.049 g
PUFA 20:5 n-3 (EPA)	0.14 g	0.16 g
MUFA 22:1	0.0068 g	0.0080 g
PUFA 22:5 n-3 (DPA)	0.0034 g	0.0040 g

Source: USDA FoodData Central, FDC 171982: 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 squid

USDA lists 3 preparations of squid. The squid page puts them side by side, per 100 g and per portion.

Compare every squid preparation

Next questions

Every common food in finfish and shellfish productscalories, protein, fat and carbohydrate side by side
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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