Calamari
Calamari refers to squid prepared in various ways, most famously as tender, lightly breaded and fried rings or as grilled or sautéed pieces. It is a staple in Mediterranean and coastal cuisines, particularly in Italy, Spain, and Greece, where it is often served as an appetizer or tapa. The dish highlights the squid's mild, slightly sweet flavor and quick-cooking nature.
🍽️ Nutrition at a glance
Calamari is a lean, high-protein food that is low in carbohydrates and moderate in fat, especially when grilled or sautéed rather than deep-fried. A typical serving (about 3 ounces or 85 grams) provides around 150-200 calories, along with essential nutrients like vitamin B12, selenium, and omega-3 fatty acids.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 22 g |
| Carbs | 25 g |
| Fat | 22 g |
| Fiber | 1.5 g |
| Sugar | 0.5 g |
| Sodium | 480 mg |
| Potassium | 350 mg |
| Phosphorus | 220 mg |
| Selenium | 45 mcg |
| Vitamin B12 | 1.5 mcg |
| Iron | 1.8 mg |
| Zinc | 2.1 mg |
| Vitamin B6 | 0.3 mg |
| Niacin (B3) | 3.0 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, calamari is a symbol of coastal culinary traditions and is often associated with summer dining and seafood festivals. Nutritionally, squid is an excellent source of taurine, an amino acid that supports heart and muscle function, making it a uniquely beneficial seafood choice.
