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Squid Calories and nutrition facts · Crustaceans and molluscs

93 kcal per serving (110 g)
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
19.7 g
Fat
1.4 g
84 kcal per 100 g
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
17.9 g
Fat
1.3 g

Where the calories come from

Protein 86% Carbs 0% Fat 14%

Squid has 93 kcal per serving (110 g), with 0 g carbs, 0 g fibre, 19.7 g protein and 1.4 g fat. 100 g has 84 kcal.

Share of your daily needs in one serving

How much is too much

About 340 g of squid a day reaches the EU safe upper level for selenium: 255 µg, the most an adult can have every day without risk of harm. That's 3.1 × serving (110 g).

Diet tags

Egg free Gluten free Lactose free Milk free Low gluten No added salt Soy free Unsweetened

Last updated October 26, 2026 · Where the data comes from

Get to know squid in Nutriely

These numbers are one piece of the puzzle. Nutriely shows what it adds to your whole day, how much of it fits before a limit like saturated fat or sodium, and which foods fill the gaps it leaves.

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Other forms of squid

How it compares with other crustaceans and molluscs

Per 100 g, against the 17 crustaceans and molluscs in our catalog.

  • Calories 84 kcal · typical 86 kcal
  • Vitamin B12 20 µg · typical 3 µg

    More vitamin B12 than 82% of crustaceans and molluscs.

  • Selenium 75 µg · typical 41.4 µg

    More selenium than 100% of crustaceans and molluscs.

  • Protein 17.9 g · typical 16.1 g

The bar shows this food; the line marks the typical (median) value of the category.

Learn about squid

What are the health benefits of squid?

Squid is a good source of protein, which is essential for muscle repair and growth. It also provides a variety of important nutrients such as vitamins B12 and B6, as well as minerals like zinc and copper. Additionally, squid contains omega-3 fatty acids, which are beneficial for heart health and may help reduce inflammation in the body.

What are the health risks associated with consuming squid?

Squid is a low-fat, high-protein seafood that can be a healthy addition to a balanced diet. However, it is important to be cautious when consuming squid as it may cause allergic reactions in some individuals. Additionally, squid should be properly cleaned and cooked to reduce the risk of foodborne illnesses. As with any seafood, it is advisable to consume squid in moderation and ensure proper hygiene and cooking practices.

What are common symptoms of a squid allergy?

Common symptoms of a squid allergy may include hives, itching, swelling, nasal congestion, wheezing, difficulty breathing, nausea, vomiting, diarrhea, and in severe cases, anaphylaxis.

Nutrients in squid

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Squid in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely Fineli USDA
Energy (kcal) 84 84 92
Protein (g) 18 18 16
Fat (g) 1.3 1.3 1.38
Carbohydrates (g) 0 0 3.08
Sugars (g) 0 0 0
Fibre (g) 0 0 0

Compare every nutrient across databases

Switch between Nutriely, Fineli and USDA for all the vitamins, minerals and amino acids of squid in the Nutriely app.

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Fineli: “Squid” · USDA: “Mollusks, squid, mixed species, raw”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

Similar crustaceans and molluscs

Closest in calories first.

Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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