Squid (raw) nutrition facts
Per 1 oz, boneless · 28 g
of a 2,000 cal day
- Protein4.4g71% of calories
- Carbs0.9g15% of calories
- Fat0.4g15% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Squid (raw) (1 oz, boneless, 28 g) has 26 calories, with 4.4 g of protein, 0.9 g of carbohydrates and 0.4 g of fat. Most of its energy comes from protein (71% of calories). It is high in copper (60% DV) and selenium (23% DV). Keep an eye on cholesterol, which provides 22% of the daily value.
High in
20%+ of the daily value
- Copper60%
- Selenium23%
Good source of
10–19% of the daily value
- Vitamin B1215%
Watch
20%+ of the daily value
- Cholesterol22%
Vitamins & minerals
Amounts for 1 oz, boneless (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0 mg | 1% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0 mg | 1% |
| Folate (B9) | 1 μg | 0% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 0.1 mg | 3% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 9 mg | 1% |
| Iron | 0.2 mg | 2% |
| Potassium | 70 mg | 1% |
| Magnesium | 9 mg | 2% |
| Phosphorus | 63 mg | 9% |
| Zinc | 0.4 mg | 4% |
| Copper | 1 mg | 60% |
| Manganese | 0 mg | 0% |
| Selenium | 13 μg | 23% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.2 g | — |
| Retinol | 3 μg | — |
| Serine | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D3 | 0 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Trader Joe's Crispy Battered Calamari282
- Waterfront Bistro Calamari, Crispy Breaded, Seasoned with Salt & Pepper with Marinara Sauce274
- Northern Chef Calamari, Gluten Free, Sea Salt & Pepper224
- New York Seafood Council Squid, skinless, fried, no added fat, salt or sauce176
- Squid (cooked, fried)175
- Trader Joe's Calamari Pieces in Olive Oil138
- Squid (raw)92
Similar foods
149 calSquid (cooked, fried)3 oz+123 cal
110 calTrader Joe's Calamari Pieces in Olive Oil1 can drained+84 cal
240 calTrader Joe's Crispy Battered Calamari10 pieces+214 cal
190 calNorthern Chef Calamari, Gluten Free, Sea Salt & Pepper3 oz+164 cal
230 calWaterfront Bistro Calamari, Crispy Breaded, Seasoned with Salt & Pepper with Marinara Sauce3 oz+204 cal
150 calNew York Seafood Council Squid, skinless, fried, no added fat, salt or sauce1 serving+124 cal
Burning 26 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 5minWalking (3.5 mph)
- 3minCycling (moderate)
- 2minRunning (6 mph)
- 4minSwimming laps
Common questions
How many calories are in Squid (raw)?
One serving of Squid (raw) (1 oz, boneless) has 26 calories, which works out to 92 calories per 100 g. That is about 1.3% of a 2,000-calorie day.
Is Squid (raw) high in protein?
Not especially. It has 4.4 g of protein per serving, and protein supplies 71% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Squid (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Squid (raw)?
13 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Squid (raw)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
