Calamari, cooked: Nutrition Facts
Generic food Cooked Fish and Seafood
Calamari, cooked contains 155 kcal per 100 g. A typical serving of 1 cup (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 selenium 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% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 C | 1.4 µg | 57% |
| Choline C | 81.1 mg | 15% |
| Calcium C | 40 mg | 3% |
| Iron C | 0.85 mg | 5% |
| Magnesium C | 41 mg | 10% |
| Phosphorus C | 275 mg | 22% |
| Potassium C | 306 mg | 7% |
| Zinc C | 1.9 mg | 17% |
| Copper C | 2.4 mg | 261% |
| Selenium 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)
| Monounsaturated fat C | 1.7 g |
|---|---|
| Polyunsaturated fat 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 |
| Linoleic acid (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)
| Beta-carotene C | 9 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 31 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 68.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 5 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added 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, fried 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, baked or broiled Cooked | 148 | 18.2 g | 4.4 g | 5.7 g |
| Fish, perch, baked or broiled Cooked | 139 | 19 g | 0.01 g | 6.5 g |
| Fish, white, mixed species, baked or broiled, coated Cooked | 166 | 19.8 g | 7.8 g | 6 g |
| Fish, catfish, steamed Cooked | 150 | 19.2 g | 0 g | 7.5 g |
| Fish, catfish, channel, farmed, cooked, dry heat Cooked | 144 | 18.4 g | 0 g | 7.2 g |
| Fish, haddock, baked or broiled, coated Cooked | 152 | 18.4 g | 7.8 g | 5.3 g |
| Fish, whiting, baked or broiled, coated Cooked | 174 | 20.5 g | 7.8 g | 6.2 g |
| Fish, cod, baked or broiled 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 cup (135 g): about 209 kcal. 1 item (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 cup (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), selenium (101% DV), Vitamin B12 (57% DV), Riboflavin (B2) (37% DV) and phosphorus (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 October 31, 2024. FoodFactly last checked it on November 6, 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 October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.