Calamari, cocinado: Nutrition Facts
Generic food Cooked Pesca y mariscos
Calamari, cocinado contains 155 kcal per 100 g. A typical serving of 1 taza (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 shellfish on FoodFactly (143 kcal per 100 g).
100 g provides 261% of the Daily Value for copper, 101% of the Daily Value for selenio and 57% of the Daily Value for Vitamina 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% |
| Vitamina A C | 32 µg | 4% |
| Vitamina C C | 4,7 mg | 5% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 2,2 mg | 14% |
| Vitamina 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% |
| Vitamina B6 C | 0,092 mg | 5% |
| Folate (B9) C | 5 µg | 1% |
| Vitamina B12 C | 1,4 µg | 57% |
| Choline C | 81,1 mg | 15% |
| Calcio C | 40 mg | 3% |
| Iron C | 0,85 mg | 5% |
| Magnesio C | 41 mg | 10% |
| Fósforo C | 275 mg | 22% |
| Potasio C | 306 mg | 7% |
| Zinc C | 1,9 mg | 17% |
| Copper C | 2,4 mg | 261% |
| Selenio 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 shellfish (median 15,5 g)
- Fat6,3 gabove the median for shellfish (median 5,7 g)
- Saturated fat1,6 gabove the median for shellfish (median 0,92 g)
- Sodium270 mgin the lowest quarter of shellfish (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)
| Grasa monoinsaturada C | 1,7 g |
|---|---|
| Grasa poliinsaturada 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 |
| Ácido linoléico (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)
| Betacaroteno C | 9 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 0 µg |
| Retinol C | 31 µg |
| Caroteno, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Agua C | 68,2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 0 µg |
| Folato, comida C | 5 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido 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, frito 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 |
|---|---|---|---|---|
| Clams, horneados o cocidos Cooked | 148 | 18,2 g | 4,4 g | 5,7 g |
| Pescado, percha, horneados o cocidos Cooked | 139 | 19 g | 0,01 g | 6,5 g |
| Pescado, blanco, especies mixtas, horneados o cocidos, recubierto Cooked | 166 | 19,8 g | 7,8 g | 6 g |
| Pescado, bagre, vaporizado Cooked | 150 | 19,2 g | 0 g | 7,5 g |
| Pescado, bagre, canal, granjas, cocinado, calor seco Cooked | 144 | 18,4 g | 0 g | 7,2 g |
| Pescado, haddock, horneados o cocidos, recubierto Cooked | 152 | 18,4 g | 7,8 g | 5,3 g |
| Pescado, lloriqueando, horneados o cocidos, recubierto Cooked | 174 | 20,5 g | 7,8 g | 6,2 g |
| Pescado, cod, horneados o cocidos 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 taza (135 g): about 209 kcal. 1 tema (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 taza (135 g). About 52% of its calories come from protein. Compared with other shellfish, 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 copper (261% DV), selenio (101% DV), Vitamina B12 (57% DV), Riboflavin (B2) (37% DV) and fósforo (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 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 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 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.