Squid (cooked, fried) nutrition facts
Per 3 oz ยท 85 g
of a 2,000 cal day
- Protein15g42% of calories
- Carbs6.6g18% of calories
- Fat6.4g40% of calories
- โ Protein-dense
At a glance
One serving of Squid (cooked, fried) (3 oz, 85 g) has 149 calories, with 15 g of protein, 6.6 g of carbohydrates and 6.4 g of fat. Most of its energy comes from protein (42% of calories). It is high in protein (30% DV), riboflavin (b2) (30% DV) and Vitamin B12 (44% DV). Keep an eye on cholesterol, which provides 74% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Riboflavin (B2)30%
- Vitamin B1244%
- Phosphorus30%
- Copper200%
- Selenium80%
Good source of
10โ19% of the daily value
- Niacin14%
- Iron11%
- Zinc13%
Watch
20%+ of the daily value
- Cholesterol74%
Vitamins & minerals
Amounts for 3 oz (85 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 9 ฮผg | 1% |
| Vitamin C | 4 mg | 4% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0 mg | 4% |
| Folate (B9) | 12 ฮผg | 3% |
| Vitamin B12 | 1 ฮผg | 44% |
| Pantothenic acid | 0.4 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 33 mg | 3% |
| Iron | 1 mg | 11% |
| Potassium | 237 mg | 5% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 213 mg | 30% |
| Zinc | 1 mg | 13% |
| Copper | 2 mg | 200% |
| Manganese | 0.1 mg | 3% |
| Selenium | 44 ฮผg | 80% |
Full breakdown ยท 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | โ |
| Arginine | 1 g | โ |
| Aspartic acid | 1 g | โ |
| Cystine | 0.2 g | โ |
| Docosahexaenoic Acid (DHA) | 0.3 g | โ |
| Docosapentaenoic Acid (DPA) | 0 g | โ |
| Eicosapentaenoic Acid (EPA) | 0.1 g | โ |
| Glutamic acid | 2 g | โ |
| Glycine | 1 g | โ |
| Histidine | 0.3 g | โ |
| Isoleucine | 1 g | โ |
| Leucine | 1 g | โ |
| Lysine | 1 g | โ |
| Methionine | 0.3 g | โ |
| Monounsaturated fats | 2 g | โ |
| Phenylalanine | 1 g | โ |
| Polyunsaturated fats | 2 g | โ |
| Proline | 1 g | โ |
| Retinol | 9 ฮผg | โ |
| Serine | 1 g | โ |
| Threonine | 1 g | โ |
| Total omega 3 | 0.5 g | โ |
| Total omega 6 | 0 g | โ |
| Tryptophan | 0.2 g | โ |
| Tyrosine | 0.5 g | โ |
| Valine | 1 g | โ |
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
26 calSquid (raw)1 oz, bonelessโ123 cal
110 calTrader Joe's Calamari Pieces in Olive Oil1 can drainedโ39 cal
240 calTrader Joe's Crispy Battered Calamari10 pieces+91 cal
190 calNorthern Chef Calamari, Gluten Free, Sea Salt & Pepper3 oz+41 cal
230 calWaterfront Bistro Calamari, Crispy Breaded, Seasoned with Salt & Pepper with Marinara Sauce3 oz+81 cal
150 calNew York Seafood Council Squid, skinless, fried, no added fat, salt or sauce1 serving+1 cal
Burning 149 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 Squid (cooked, fried)?
One serving of Squid (cooked, fried) (3 oz) has 149 calories, which works out to 175 calories per 100 g. That is about 7.4% of a 2,000-calorie day.
Is Squid (cooked, fried) high in protein?
Yes. It has 15 g of protein per serving, and 42% of its calories come from protein (10 g of protein per 100 calories).
Is Squid (cooked, fried) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ50 g per day.
How much sodium is in Squid (cooked, fried)?
260 mg per serving.
