⏱ 50 min totalCalamari-Olive Salad
Per 1 serving · 109 g · 8 ingredients
of a 2,000 cal day
- Protein13g37% of calories
- Carbs3.4g9% of calories
- Fat8.5g53% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Calamari-Olive Salad (109 g) has 147 calories, with 13 g of protein, 3.4 g of carbohydrates and 8.5 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (27% DV), riboflavin (b2) (27% DV) and Vitamin B12 (46% DV). Keep an eye on cholesterol, which provides 66% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Riboflavin (B2)27%
- Vitamin B1246%
- Phosphorus27%
- Copper180%
- Selenium69%
Good source of
10–19% of the daily value
- Vitamin E14%
- Niacin12%
- Choline10%
- Iron10%
- Zinc12%
Watch
20%+ of the daily value
- Cholesterol66%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ tbsp Lemon juice
⅛ tsp Lemon zest
¹⁄₁₆ cup Black olives
¹⁄₁₆ cup chopped Celery
¹⁄₁₆ medium Scallions- ¹⁄₁₆ cup chopped Celery
3 oz, boneless Squid
¹⁄₁₆ cup Olive oil
Directions
- 1
Thinly slice the scallions. Chop the olives finely.
- 2
Rinse squid under cold running water, then pat dry between paper towels. Halve tentacles lengthwise and cut bodies (including flaps, if attached) crosswise into 1/8-inch-wide rings. Cook in a 4-quart pot of boiling salted water (1 tablespoon salt for 3 quarts water), uncovered, until just opaque, 30 to 40 seconds. Drain and immediately transfer to an ice bath to stop cooking. When squid is cool, drain and pat dry.
- 3
Meanwhile, combine remaining ingredients and 1/4 teaspoon salt in a large bowl. Add squid and toss until combined well. Serve chilled or at room temperature.
Vitamins & minerals
Amounts for 1 serving (109 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 12 μg | 1% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0 mg | 3% |
| Folate (B9) | 8 μg | 2% |
| Vitamin B12 | 1 μg | 46% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 57 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 36 mg | 4% |
| Iron | 1 mg | 10% |
| Potassium | 236 mg | 5% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 190 mg | 27% |
| Zinc | 1 mg | 12% |
| Copper | 2 mg | 180% |
| Manganese | 0 mg | 1% |
| Selenium | 38 μg | 69% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 39 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 9 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 147 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 12minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Calamari-Olive Salad?
One serving of Calamari-Olive Salad (1 serving) has 147 calories, which works out to 135 calories per 100 g. That is about 7.3% of a 2,000-calorie day.
Is Calamari-Olive Salad high in protein?
Yes. It has 13 g of protein per serving, and 37% of its calories come from protein (9.1 g of protein per 100 calories).
Is Calamari-Olive Salad keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 9% of calories.
How much sodium is in Calamari-Olive Salad?
86 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Calamari-Olive Salad?
0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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