Squid (calamari)

Squid (calamari), frozen, tubes only

Nutrition facts per 100 g · edible portion

Aquatic Foods

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Keto-friendly Gluten-free Dairy-free Contains Fish Shellfish

Dietary labels are inferred automatically from Squid (calamari), frozen, tubes only's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

44 kcal Calories

18%

8.8 g Protein

0.9 g Carbs

0.6 g Fat

Good nutrient density 37/100

How many beneficial nutrients Squid (calamari), frozen, tubes only delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Squid (calamari), frozen, tubes only come from — the split across carbs, fat & protein.

44 kcal / serving

8% from carbs

Carbs 8%

0.9 g per serving
Fat 11%

0.6 g per serving
Protein 80%

8.8 g per serving

What Squid (calamari), frozen, tubes only is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B1247% Selenium38% Protein18%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	0.9 g	0%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.6 g	1%

Protein & Amino Acids	Amount	% DV
Protein	8.8 g	18%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	~	—
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	~	—
Riboflavin (B2)	~	—
Niacin (B3)	~	—
Vitamin B6	~	—
Folate (B9)	~	—
Vitamin B12	1.1 mcg	47%

Minerals	Amount	% DV
Calcium	10.6 mg	1%
Iron	0.0 mg	0%
Magnesium	10.5 mg	3%
Phosphorus	63.8 mg	5%
Potassium	9.5 mg	0%
Sodium	271.9 mg	12%
Zinc	0.5 mg	5%
Copper	0.1 mg	9%
Manganese	0.0 mg	0%
Selenium	20.9 mcg	38%

Sterols	Amount	% DV
Cholesterol	~	—
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.8 g	—

About Squid (calamari), frozen, tubes only

Squid, often served under its Italian name calamari, is a popular seafood with a mild, slightly sweet flavor and a tender bite when cooked correctly. A soft-bodied ocean creature and cephalopod related to octopus and cuttlefish, its cleaned body, or tube, and its tentacles are both eaten, and even its ink is prized to color and flavor pasta and risotto a dramatic black. Squid is a lean source of high-quality protein, low in fat and calories while providing selenium, vitamin B12, phosphorus, copper, and zinc.

The golden rule for cooking it is timing: squid turns rubbery if cooked too long, so it is best either flash-cooked over high heat in just a couple of minutes or simmered low and slow until it turns tender again. It is famously sliced into rings, breaded, and fried for calamari served with lemon and marinara, but it is also delicious grilled, stir-fried, stuffed, dried as a chewy snack, or added to pasta, paella, and seafood stews.

Scoring the tube in a crosshatch helps it cook evenly and curl attractively. Choose squid that smells clean and fresh of the sea, and cook it soon after buying.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Squid (calamari), frozen, tubes only?

There are 44 calories in 100 g of Squid (calamari), frozen, tubes only.

How much protein is in Squid (calamari), frozen, tubes only?

Squid (calamari), frozen, tubes only contains 8.8 g of protein per 100 g.

How many carbs are in Squid (calamari), frozen, tubes only?

Squid (calamari), frozen, tubes only has 0.9 g of carbohydrates per 100 g.

How much fat is in Squid (calamari), frozen, tubes only?

Squid (calamari), frozen, tubes only provides 0.6 g of total fat per 100 g.

What is Squid (calamari), frozen, tubes only a good source of?

Squid (calamari), frozen, tubes only is an excellent source of Vitamin B12 (47% DV) and Selenium (38% DV) and a good source of Protein (per 100 g). Daily Values are based on a 2,000-calorie diet.