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Food · Finfish and Shellfish Products

Squid nutrition facts

A typical portion of squid (3 oz; 85 g, mollusks, mixed species, raw) has 80 calories and 13g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 44 calories (frozen, tubes only) to 175 (mollusks, mixed species, cooked, fried).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories80
% Daily Value*
Total Fat 1g2%
Saturated Fat 0g2%
Trans Fat not declared
Cholesterol 200mg66%
Sodium 35mg2%
Total Carbohydrate 3g1%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 13g26%
Vitamin D 0mcg0%
Calcium 30mg2%
Iron 0.6mg3%
Potassium 210mg4%

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

Protein per 100 g
15.6g
more than 64% of 8,218 USDA reference foods
Calories per 100 g
92
more than 26% of reference foods
Sodium per 100 g
44mg
more than 30% of reference foods

3 oz weighs 85 g in USDA's record for Mollusks, squid, mixed species, raw (FDC 174223).

Where the calories come from: 14% carbohydrate, 14% fat and 72% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Copper1.6 mg in 3 oz (85 g), 179% of the Daily Value
  • Selenium38 µg in 3 oz (85 g), 69% of the Daily Value
  • Vitamin B121.1 µg in 3 oz (85 g), 46% of the Daily Value
  • Riboflavin0.4 mg in 3 oz (85 g), 27% of the Daily Value
  • Phosphorus188 mg in 3 oz (85 g), 15% of the Daily Value
  • Zinc1.3 mg in 3 oz (85 g), 12% of the Daily Value
  • Niacin1.8 mg in 3 oz (85 g), 12% of the Daily Value
  • Choline55 mg in 3 oz (85 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 174223), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of squid USDA describes

Mollusks, mixed species, cooked… has the most calories per 100 g (175); the fewest: Squid (calamari), frozen, tubes… (44)

Calories per 100 g by USDA description of squidMollusks, mixed species, raw92Mollusks, mixed species, cooked…175Squid (calamari), frozen, tubes…44Calories per 100 g by USDA description of squidMollusks, mixed species, raw92Mollusks, mixed species, cooked…175Squid (calamari), frozen, tubes…44Calories per 100 g by USDA description of squidMollusks, mixed species, raw92Mollusks, mixed species, cooked…175Squid (calamari), frozen, tubes…44Calories per 100 g by USDA description of squidMollusks, mixed species, raw92Mollusks, mixed species, cooked…175Squid (calamari), frozen, tubes…44Calories per 100 g by USDA description of squidMollusks, mixed species, raw92Mollusks, mixed species, cooked…175Squid (calamari), frozen, tubes…44Calories per 100 g by USDA description of squidMollusks, mixed species, raw92Mollusks, mixed species, cooked…175Squid (calamari), frozen, tubes…44Calories per 100 g by USDA description of squidMollusks, mixed species, raw92Mollusks, mixed species, cooked…175Squid (calamari), frozen, tubes…44Calories per 100 g by USDA description of squidMollusks, mixed species, raw92Mollusks, mixed species, cooked…175Squid (calamari), frozen, tubes…44Calories per 100 g by USDA description of squidMollusks, mixed species, raw92Mollusks, mixed species, cooked…175Squid (calamari), frozen, tubes…44
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 3 USDA descriptions of squid, per 100 g
USDA descriptionCaloriesProteinFatSodium
Mollusks, squid, mixed species, raw9215.6 g1.4 g44 mg
Mollusks, squid, mixed species, cooked, fried17517.9 g7.5 g306 mg
Squid (calamari), frozen, tubes only448.8 g0.6 g272 mg

Every nutrient in this record (87)

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

Energy, macronutrients and sugars (13)
NutrientPer portionPer 100 g% DV
Protein13.2 g15.6 g26%
Total lipid (fat)1.17 g1.38 g2%
Carbohydrate, by difference2.62 g3.08 g1%
Ash1.20 g1.41 g
Energy78.2 kcal92.0 kcal
Alcohol, ethyl0 g0 g
Water66.8 g78.5 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol198 mg233 mg66%
Fatty acids, total saturated0.30 g0.36 g2%
Fatty acids, total monounsaturated0.091 g0.11 g
Fatty acids, total polyunsaturated0.45 g0.52 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca27.2 mg32.0 mg2%
Iron, Fe0.58 mg0.68 mg3%
Magnesium, Mg28.1 mg33.0 mg7%
Phosphorus, P188 mg221 mg15%
Potassium, K209 mg246 mg4%
Sodium, Na37.4 mg44.0 mg2%
Zinc, Zn1.30 mg1.53 mg12%
Copper, Cu1.61 mg1.89 mg179%
Manganese, Mn0.030 mg0.035 mg1%
Selenium, Se38.1 µg44.8 µg69%
Vitamins (25)
NutrientPer portionPer 100 g% DV
Retinol8.50 µg10.0 µg
Vitamin A, RAE8.50 µg10.0 µg1%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)1.02 mg1.20 mg7%
Vitamin D3 (cholecalciferol)0 µg0 µg
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid4.00 mg4.70 mg4%
Thiamin0.017 mg0.020 mg1%
Riboflavin0.35 mg0.41 mg27%
Niacin1.85 mg2.17 mg12%
Pantothenic acid0.42 mg0.50 mg
Vitamin B-60.048 mg0.056 mg3%
Folate, total4.25 µg5.00 µg
Vitamin B-121.10 µg1.30 µg46%
Choline, total55.3 mg65.0 mg10%
Vitamin K (phylloquinone)0 µg0 µg0%
Folic acid0 µg0 µg
Folate, food4.25 µg5.00 µg
Folate, DFE4.25 µg5.00 µg1%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.15 g0.17 g
Threonine0.57 g0.67 g
Isoleucine0.58 g0.68 g
Leucine0.93 g1.10 g
Lysine0.99 g1.16 g
Methionine0.30 g0.35 g
Cystine0.17 g0.20 g
Phenylalanine0.47 g0.56 g
Tyrosine0.42 g0.50 g
Valine0.58 g0.68 g
Arginine0.97 g1.14 g
Histidine0.25 g0.30 g
Alanine0.80 g0.94 g
Aspartic acid1.28 g1.50 g
Glutamic acid1.80 g2.12 g
Glycine0.83 g0.97 g
Proline0.54 g0.64 g
Serine0.59 g0.70 g
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 14:00.031 g0.036 g
SFA 16:00.22 g0.26 g
SFA 18:00.049 g0.058 g
MUFA 18:10.039 g0.046 g
PUFA 18:20.0017 g0.0020 g
PUFA 18:30.0034 g0.0040 g
PUFA 20:40.0076 g0.0090 g
PUFA 22:6 n-3 (DHA)0.29 g0.34 g
MUFA 16:10.0068 g0.0080 g
PUFA 18:40.0051 g0.0060 g
MUFA 20:10.037 g0.044 g
PUFA 20:5 n-3 (EPA)0.12 g0.15 g
MUFA 22:10.0059 g0.0070 g
PUFA 22:5 n-3 (DPA)0.0034 g0.0040 g

Source: USDA FoodData Central, FDC 174223: 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 squid?

80 in 3 oz (85 g) of mollusks, mixed species, raw; 44 to 175 per 100 g across USDA's descriptions.

How much protein is in squid?

13g in 3 oz; 15.6 g per 100 g.

How much sodium is in squid?

35mg in 3 oz; 44 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