⏱ 30 min totalLemon Butter Calamari
Per 1 serving · 221 g · 8 ingredients
of a 2,000 cal day
- Protein21g24% of calories
- Carbs11g13% of calories
- Fat24g63% of calories
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Lemon Butter Calamari (221 g) has 330 calories, with 21 g of protein, 11 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (42% DV), Vitamin C (75% DV) and Vitamin E (26% DV). Keep an eye on saturated fat and cholesterol, which provide 39% and 107% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Vitamin C75%
- Vitamin E26%
- Vitamin K213%
- Riboflavin (B2)44%
- Vitamin B1270%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin A17%
- Niacin19%
- Vitamin B612%
- Pantothenic acid17%
- Choline16%
Watch
20%+ of the daily value
- Saturated fat39%
- Cholesterol107%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 ½ oz Squid
1 tbsp Olive oil- 🥄¼ dash Salt
¼ dash Black pepper
⅛ tsp Paprika
¾ tbsp Butter
½ fruit without seeds Lemon
¼ cup Parsley
Directions
- 1
Wash and dry the calamari very well. Cut the tubes into smaller rings.
- 2
(If using Calamari steaks, cut them into strips and then score the strips with a sharp knife at an angle in a criss-cross pattern).
- 3
Toss the calamari with 2 tbsp olive oil. Season them well with salt and pepper and a little paprika. Heat a frying pan with the butter and remaining olive oil and heat until almost smoking.
- 4
Fry the calamari in batches just until coloured. Remove from the pan and continue until all the calamari is browned.
- 5
Add 2 more tbsp butter to the pan, then the lemon juice and swirl.
- 6
Place the calamari back into the pan for a few seconds to coat with the sauce. Adjust seasoning.
- 7
Sprinkle with parsley just before serving.
Vitamins & minerals
Amounts for 1 serving (221 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 156 μg | 17% |
| Vitamin C | 68 mg | 75% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 255 μg | 213% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 30 μg | 7% |
| Vitamin B12 | 2 μg | 70% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 87 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 98 mg | 10% |
| Iron | 2 mg | 29% |
| Potassium | 484 mg | 10% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 302 mg | 43% |
| Zinc | 2 mg | 20% |
| Copper | 3 mg | 285% |
| Manganese | 0.1 mg | 3% |
| Selenium | 57 μg | 104% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 844 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.4 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 84 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 330 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Lemon Butter Calamari?
One serving of Lemon Butter Calamari (1 serving) has 330 calories, which works out to 149 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Lemon Butter Calamari high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lemon Butter Calamari keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon Butter Calamari?
107 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Lemon Butter Calamari?
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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