Food

Calamari nutrition facts

A typical portion of calamari (1 cup; 135 g, fried) has 320 calories and 19g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 155 calories (cooked) to 234 (fried).

Nutrition Facts

Serving size1 cup (135g)

AmountPortion

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 for Calamari, fried, 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
Sodium per 100 g: 377mg; more than 77% of reference foods

1 cup weighs 135 g in USDA's record for Calamari, fried (FDC 2706334).

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

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.

Every form of calamari USDA describes

Fried has the most calories per 100 g (234); the fewest: Cooked (155)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 2 USDA descriptions of calamari, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Calamari, fried	234	13.8 g	13.2 g	377 mg
Calamari, cooked	155	19.4 g	6.3 g	270 mg

Every nutrient in this record (65)

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

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	18.6 g	13.8 g	37%
Total lipid (fat)	17.8 g	13.2 g	23%
Carbohydrate, by difference	19.0 g	14.1 g	7%
Energy	316 kcal	234 kcal
Alcohol, ethyl	0 g	0 g
Water	76.8 g	56.9 g
Total Sugars	0.27 g	0.20 g
Fiber, total dietary	0.68 g	0.50 g	2%
Cholesterol	247 mg	183 mg	82%
Fatty acids, total saturated	2.61 g	1.94 g	13%
Fatty acids, total monounsaturated	6.93 g	5.13 g
Fatty acids, total polyunsaturated	6.78 g	5.02 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	52.6 mg	39.0 mg	4%
Iron, Fe	1.90 mg	1.41 mg	11%
Magnesium, Mg	40.5 mg	30.0 mg	10%
Phosphorus, P	258 mg	191 mg	21%
Potassium, K	285 mg	211 mg	6%
Sodium, Na	509 mg	377 mg	22%
Zinc, Zn	1.77 mg	1.31 mg	16%
Copper, Cu	1.98 mg	1.47 mg	220%
Selenium, Se	50.2 µg	37.2 µg	91%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	13.5 µg	10.0 µg
Vitamin A, RAE	13.5 µg	10.0 µg	2%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	4.27 mg	3.16 mg	28%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	13.5 µg	10.0 µg
Vitamin C, total ascorbic acid	3.92 mg	2.90 mg	4%
Thiamin	0.21 mg	0.16 mg	18%
Riboflavin	0.50 mg	0.37 mg	39%
Niacin	3.51 mg	2.60 mg	22%
Vitamin B-6	0.069 mg	0.051 mg	4%
Folate, total	36.5 µg	27.0 µg
Vitamin B-12	1.16 µg	0.86 µg	48%
Choline, total	76.0 mg	56.3 mg	14%
Vitamin K (phylloquinone)	16.2 µg	12.0 µg	14%
Folic acid	27.0 µg	20.0 µg
Folate, food	10.8 µg	8.00 µg
Folate, DFE	55.4 µg	41.0 µg	14%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.046 g	0.034 g
SFA 16:0	1.88 g	1.39 g
SFA 18:0	0.55 g	0.41 g
MUFA 18:1	6.69 g	4.95 g
PUFA 18:2	5.53 g	4.10 g
PUFA 18:3	0.70 g	0.52 g
PUFA 20:4	0.0095 g	0.0070 g
PUFA 22:6 n-3 (DHA)	0.35 g	0.26 g
MUFA 16:1	0.069 g	0.051 g
PUFA 18:4	0.0068 g	0.0050 g
MUFA 20:1	0.15 g	0.11 g
PUFA 20:5 n-3 (EPA)	0.15 g	0.11 g
MUFA 22:1	0.0068 g	0.0050 g
PUFA 22:5 n-3 (DPA)	0.0041 g	0.0030 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.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in calamari?

320 in 1 cup (135 g) of fried; 155 to 234 per 100 g across USDA's descriptions.

How much protein is in calamari?

19g in 1 cup; 13.8 g per 100 g.

How much sodium is in calamari?

510mg in 1 cup; 377 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov