How many calories are in Squid?

100 g of Squid has 218 kcal. Serving, 1 can, 113 g (113 g): about 246 kcal.

Is Squid high in protein?

Squid contains 14.6 g of protein per 100 g (29% of the 50 g Daily Value), or 16.5 g in serving, 1 can, 113 g (113 g). About 26% of its calories come from protein. Compared with other other foods, that is above the median (median 7.4 g).

How many carbs are in Squid?

Squid has 3.6 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in Squid?

Squid contains 16.4 g of fat per 100 g, of which 2.7 g is saturated (14% of the Daily Value).

What vitamins and minerals does Squid contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin E (88% DV), Vitamin B12 (75% DV), selenium (30% DV) and copper (10% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Squid?

100 g contains 636 mg of sodium, 28% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated May 19, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Squid

Packaged product Other Foods Goya Foods Inc.

Squid contains 218 kcal per 100 g. A serving, 1 can, 113 g (113 g) provides about 246 kcal.

Roughly 67% of its calories come from fat, with 26% from protein and 7% from carbohydrates (estimated with general energy factors).

That is less energy than the typical item in other foods on FoodFactly, where the median is 254 kcal per 100 g across 511,115 products.

100 g provides 88% of the Daily Value for Vitamin E, 75% of the Daily Value for Vitamin B12 and 30% of the Daily Value for selenium.

The values are label data submitted by the manufacturer to USDA FoodData Central.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

218kcal per 100 g

14.6 gprotein

3.6 gcarbohydrates

16.4 gfat

246kcal in serving, 1 can, 113 g (113 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	218 kcal
Total fat L	16.4 g	21%
Saturated fat L	2.7 g	14%
Trans fat L	0 g
Cholesterol L	27 mg	9%
Sodium L	636 mg	28%
Total carbohydrates L	3.6 g	1%
Dietary fiber L	0 g	0%
Total sugars L	0 g
Added sugars L	0 g	0%
Protein L	14.6 g	29%
Vitamin A L	33 µg	4%
Vitamin C L	0 mg	0%
Vitamin D L	0.23 µg	1%
Vitamin E L	13.1 mg	88%
Thiamin (B1) L	0.017 mg	1%
Riboflavin (B2) L	0.022 mg	2%
Niacin (B3) L	0 mg	0%
Pantothenic acid (B5) L	0.17 mg	3%
Vitamin B6 L	0.069 mg	4%
Folate (B9) L	10.3 µg	3%
Vitamin B12 L	1.8 µg	75%
Calcium L	73 mg	6%
Iron L	1.3 mg	7%
Magnesium L	26.9 mg	6%
Phosphorus L	99.8 mg	8%
Potassium L	150 mg	3%
Zinc L	0.67 mg	6%
Copper L	0.092 mg	10%
Manganese L	0.044 mg	2%
Selenium L	16.4 µg	30%
Iodine L	0 µg	0%
Fluoride L	0 µg

% 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 26%
Carbohydrates 7%
Fat 67%

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

Protein14.6 gabove the median for other foods (median 7.4 g)
Fiber0 gin the lowest quarter of other foods (median 1.8 g)
Sugars0 gin the lowest quarter of other foods (median 3.2 g)
Fat16.4 gabove the median for other foods (median 6.6 g)
Saturated fat2.7 gabove the median for other foods (median 2 g)
Sodium636 mgin the top quarter of other foods (median 248 mg)
Protein per 100 kcal6.7 gprotein density, useful for comparing foods with different calorie levels
Water61.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Sugars and starch (1)

Starch L	0.013 g

Carotenoids (1)

Beta-carotene L	50 µg

Other components (2)

Water L	61.1 g
Alcohol L	0 g

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.

Per 100 g	Open Food Facts	USDA Branded
Calories	150 kcal	218 kcal
Protein	10.6 g	14.6 g
Carbohydrates	11.5 g	3.6 g
Fat	7.1 g	16.4 g
Fiber	0 g	0 g
Sugars	0 g	0 g
Sodium	460 mg	636 mg

Product details

Brand: Goya Foods Inc.
Barcode: 0041331036320
Quantity: 55 g
Label serving: 1 can (113 g)
Category: Other Foods
Nutri-Score: B as computed by Open Food Facts
NOVA group: 3 processing level (1 to 4), as classified by Open Food Facts

Ingredients

SQUID, SUNFLOWER SEED OIL, TOMATO, ONION, INK, SPICES AND SALT ADDED.

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Sunflower oil Tomato Onion Salt

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Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: Branded Foods, record 2615570. License: CC0 1.0 (U.S. public domain). Source record dated June 23, 2023. Imported November 6, 2026.
Open Food Facts, record 0041331036320. License: ODbL 1.0 (Open Food Facts). Source record dated May 19, 2026. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.