Calamari, kogt: Nutrition Facts
Generic food Cooked Fisk og skaldyr
Calamari, kogt contains 155 kcal per 100 g. A typical serving of 1 kop (135 g) provides about 209 kcal.
Roughly 52 % of its calories come from protein, with 38 % from fat and 10 % from carbohydrates (estimated with general energy factors).
That is close to the median for skalotteløg on FoodFactly (143 kcal per 100 g).
100 g provides 261 % of the Daily Value for kobber, 101 % of the Daily Value for selen and 57 % of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 155 kcal | |
| Total fat C | 6,3 g | 8 % |
| Saturated fat C | 1,6 g | 8 % |
| Cholesterol C | 293 mg | 98 % |
| Sodium C | 270 mg | 12 % |
| Total carbohydrates C | 3,8 g | 1 % |
| Dietary fiber C | 0 g | 0 % |
| Total sugars C | 0,01 g | |
| Protein C | 19,4 g | 39 % |
| Vitamin A C | 32 µg | 4 % |
| Vitamin C C | 4,7 mg | 5 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 2,2 mg | 14 % |
| Vitamin K C | 3,7 µg | 3 % |
| Thiamin (B1) C | 0,021 mg | 2 % |
| Riboflavin (B2) C | 0,49 mg | 37 % |
| Niacin (B3) C | 2,6 mg | 16 % |
| Vitamin B6 C | 0,092 mg | 5 % |
| Folat (B9) C | 5 µg | 1 % |
| Vitamin B12 C | 1,4 µg | 57 % |
| Cholin C | 81,1 mg | 15 % |
| Calcium C | 40 mg | 3 % |
| Jern C | 0,85 mg | 5 % |
| Magnesium C | 41 mg | 10 % |
| Phosphor C | 275 mg | 22 % |
| Kalium C | 306 mg | 7 % |
| Zink C | 1,9 mg | 17 % |
| Kobber C | 2,4 mg | 261 % |
| Selen C | 55,6 µg | 101 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 52 %
- Carbohydrates 10 %
- Fat 38 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein19,4 gin the top quarter of skalotteløg (median 15,5 g)
- Fat6,3 gabove the median for skalotteløg (median 5,7 g)
- Saturated fat1,6 gabove the median for skalotteløg (median 0,92 g)
- Sodium270 mgin the lowest quarter of skalotteløg (median 363 mg)
- Protein per 100 kcal12,5 gprotein density, useful for comparing foods with different calorie levels
- Water68,2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt C | 1,7 g |
|---|---|
| Polyumættet fedt C | 2 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) C | 0,18 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) C | 0,43 g |
| Linolsyre (omega- 6, 18: 2) C | 1,2 g |
| SFA 4: 0 C | 0,032 g |
| SFA 6: 0 C | 0,022 g |
| SFA 8: 0 C | 0,013 g |
| SFA 10: 0 C | 0,03 g |
| SFA 12: 0 C | 0,036 g |
| SFA 14: 0 C | 0,16 g |
| SFA 16: 0 C | 0,98 g |
| SFA 18: 0 C | 0,32 g |
| MUFA 18: 1 C | 1,6 g |
| PUFA 18: 3 C | 0,15 g |
| PUFA 20: 4 C | 0,013 g |
| MUFA 16: 1 C | 0,035 g |
| PUFA 18: 4 C | 0,008 g |
| MUFA 20: 1 C | 0,076 g |
| MUFA 22: 1 C | 0,009 g |
| PUFA 22: 5 n-3 (DPA) C | 0,006 g |
Carotenoids (6)
| Betacaroten C | 9 µg |
|---|---|
| Lycopen C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 31 µg |
| Caroten, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Vand C | 68,2 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folinsyre C | 0 µg |
| Folat, mad C | 5 µg |
| Vitamin E, tilsat C | 0 mg |
| B12-vitamin, tilsat C | 0 µg |
Other forms of Calamari
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Calamari, friturestegt Cooked | 234 | 13,8 g | 14,1 g | 13,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Muslinger, bagt eller stegt Cooked | 148 | 18,2 g | 4,4 g | 5,7 g |
| Fisk, aborre, bagt eller stegt Cooked | 139 | 19 g | 0,01 g | 6,5 g |
| Fisk, hvide, blandede arter, bagt eller stegt, coated Cooked | 166 | 19,8 g | 7,8 g | 6 g |
| Fisk, havkat, dampet Cooked | 150 | 19,2 g | 0 g | 7,5 g |
| Fisk, havkat, kanal, opdrættet, kogt, tør varme Cooked | 144 | 18,4 g | 0 g | 7,2 g |
| Fisk, kuller, bagt eller stegt, coated Cooked | 152 | 18,4 g | 7,8 g | 5,3 g |
| Fisk, hvilling, bagt eller stegt, coated Cooked | 174 | 20,5 g | 7,8 g | 6,2 g |
| Fisk, torsk, bagt eller stegt Cooked | 126 | 19 g | 0,01 g | 5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked calamari?
100 g of cooked calamari has 155 kcal. 1 kop (135 g): about 209 kcal. 1 post (15 g): about 23 kcal.
Is cooked calamari high in protein?
Cooked calamari contains 19,4 g of protein per 100 g (39 % of the 50 g Daily Value), or 26,2 g in 1 kop (135 g). About 52 % of its calories come from protein. Compared with other skalotteløg, that is among the highest quarter (median 15,5 g).
How many carbs are in cooked calamari?
Cooked calamari has 3,8 g of total carbohydrates per 100 g, including 0 g of fiber and 0,01 g of sugars.
How much fat is in cooked calamari?
Cooked calamari contains 6,3 g of fat per 100 g, of which 1,6 g is saturated (8 % of the Daily Value).
What vitamins and minerals does cooked calamari contain?
Per 100 g, the most notable amounts relative to the Daily Value are kobber (261 % DV), selen (101 % DV), Vitamin B12 (57 % DV), Riboflavin (B2) (37 % DV) and phosphor (22 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked calamari?
100 g contains 270 mg of sodium, 12 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. oktober 2024. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706333. License: CC0 1.0 (U.S. public domain). Source record dated 31. oktober 2024. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.