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Food · Finfish and Shellfish Products

Cuttlefish nutrition facts

A typical portion of cuttlefish (3 oz; 85 g, mollusks, mixed species, raw) has 70 calories and 14g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 79 calories (mollusks, mixed species, raw) to 158 (mollusks, mixed species, cooked, moist heat).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories70
% Daily Value*
Total Fat 0.5g1%
Saturated Fat 0g1%
Trans Fat not declared
Cholesterol 95mg32%
Sodium 320mg14%
Total Carbohydrate <1g0%
Dietary Fiber 0g0%
Total Sugars not declared
Includes Added Sugars not declared
Protein 14g28%
Vitamin D not declared
Calcium 80mg6%
Iron 5.1mg28%
Potassium 300mg6%

* 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 Mollusks, cuttlefish, mixed species, raw, scaled to the portion. Check the USDA record.

Protein per 100 g
16.2g
more than 65% of 8,218 USDA reference foods
Calories per 100 g
79
more than 23% of reference foods
Sodium per 100 g
372mg
more than 77% of reference foods

3 oz weighs 85 g in USDA's record for Mollusks, cuttlefish, mixed species, raw (FDC 174215).

Where the calories come from: 4% carbohydrate, 8% fat and 87% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B122.5 µg in 3 oz (85 g), 106% of the Daily Value
  • Selenium38 µg in 3 oz (85 g), 69% of the Daily Value
  • Riboflavin0.8 mg in 3 oz (85 g), 60% of the Daily Value
  • Copper0.5 mg in 3 oz (85 g), 55% of the Daily Value
  • Phosphorus329 mg in 3 oz (85 g), 26% of the Daily Value
  • Zinc1.5 mg in 3 oz (85 g), 13% of the Daily Value
  • Vitamin A96 µg RAE in 3 oz (85 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 174215), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of cuttlefish USDA describes

Mollusks, mixed species, cooked… has the most calories per 100 g (158); the fewest: Mollusks, mixed species, raw (79)

Calories per 100 g by USDA description of cuttlefishMollusks, mixed species, raw79Mollusks, mixed species, cooked…158Calories per 100 g by USDA description of cuttlefishMollusks, mixed species, raw79Mollusks, mixed species, cooked…158Calories per 100 g by USDA description of cuttlefishMollusks, mixed species, raw79Mollusks, mixed species, cooked…158Calories per 100 g by USDA description of cuttlefishMollusks, mixed species, raw79Mollusks, mixed species, cooked…158Calories per 100 g by USDA description of cuttlefishMollusks, mixed species, raw79Mollusks, mixed species, cooked…158Calories per 100 g by USDA description of cuttlefishMollusks, mixed species, raw79Mollusks, mixed species, cooked…158Calories per 100 g by USDA description of cuttlefishMollusks, mixed species, raw79Mollusks, mixed species, cooked…158Calories per 100 g by USDA description of cuttlefishMollusks, mixed species, raw79Mollusks, mixed species, cooked…158Calories per 100 g by USDA description of cuttlefishMollusks, mixed species, raw79Mollusks, mixed species, cooked…158
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of cuttlefish, per 100 g
USDA descriptionCaloriesProteinFatSodium
Mollusks, cuttlefish, mixed species, raw7916.2 g0.7 g372 mg
Mollusks, cuttlefish, mixed species, cooked, moist heat15832.5 g1.4 g744 mg

Every nutrient in this record (66)

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

Energy, macronutrients and sugars (11)
NutrientPer portionPer 100 g% DV
Protein13.8 g16.2 g28%
Total lipid (fat)0.59 g0.70 g1%
Carbohydrate, by difference0.70 g0.82 g0%
Ash1.43 g1.68 g
Energy67.2 kcal79.0 kcal
Water68.5 g80.6 g
Fiber, total dietary0 g0 g0%
Cholesterol95.2 mg112 mg32%
Fatty acids, total saturated0.10 g0.12 g1%
Fatty acids, total monounsaturated0.069 g0.081 g
Fatty acids, total polyunsaturated0.11 g0.13 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca76.5 mg90.0 mg6%
Iron, Fe5.12 mg6.02 mg28%
Magnesium, Mg25.5 mg30.0 mg6%
Phosphorus, P329 mg387 mg26%
Potassium, K301 mg354 mg6%
Sodium, Na316 mg372 mg14%
Zinc, Zn1.47 mg1.73 mg13%
Copper, Cu0.50 mg0.59 mg55%
Manganese, Mn0.093 mg0.11 mg4%
Selenium, Se38.1 µg44.8 µg69%
Vitamins (13)
NutrientPer portionPer 100 g% DV
Retinol96.0 µg113 µg
Vitamin A, RAE96.0 µg113 µg11%
Vitamin C, total ascorbic acid4.50 mg5.30 mg5%
Thiamin0.0076 mg0.0090 mg1%
Riboflavin0.77 mg0.91 mg60%
Niacin1.03 mg1.22 mg6%
Pantothenic acid0.42 mg0.50 mg
Vitamin B-60.13 mg0.15 mg8%
Folate, total13.6 µg16.0 µg
Vitamin B-122.55 µg3.00 µg106%
Folic acid0 µg0 µg
Folate, food13.6 µg16.0 µg
Folate, DFE13.6 µg16.0 µg3%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.15 g0.18 g
Threonine0.59 g0.70 g
Isoleucine0.60 g0.71 g
Leucine0.97 g1.14 g
Lysine1.03 g1.21 g
Methionine0.31 g0.37 g
Cystine0.18 g0.21 g
Phenylalanine0.49 g0.58 g
Tyrosine0.44 g0.52 g
Valine0.60 g0.71 g
Arginine1.01 g1.19 g
Histidine0.27 g0.31 g
Alanine0.83 g0.98 g
Aspartic acid1.33 g1.57 g
Glutamic acid1.88 g2.21 g
Glycine0.86 g1.02 g
Proline0.56 g0.66 g
Serine0.62 g0.73 g
Fatty acids (14)
NutrientPer portionPer 100 g% DV
SFA 14:00.010 g0.012 g
SFA 16:00.052 g0.061 g
SFA 18:00.037 g0.044 g
MUFA 18:10.026 g0.031 g
PUFA 18:20.0017 g0.0020 g
PUFA 18:30.00085 g0.0010 g
PUFA 20:40.011 g0.013 g
PUFA 22:6 n-3 (DHA)0.056 g0.066 g
MUFA 16:10.010 g0.012 g
PUFA 18:40.0017 g0.0020 g
MUFA 20:10.031 g0.036 g
PUFA 20:5 n-3 (EPA)0.033 g0.039 g
MUFA 22:10.00085 g0.0010 g
PUFA 22:5 n-3 (DPA)0.0051 g0.0060 g

Source: USDA FoodData Central, FDC 174215: 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 cuttlefish?

70 in 3 oz (85 g) of mollusks, mixed species, raw; 79 to 158 per 100 g across USDA's descriptions.

How much protein is in cuttlefish?

14g in 3 oz; 16.2 g per 100 g.

How much sodium is in cuttlefish?

320mg in 3 oz; 372 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