Fried Calamari with Marinara Sauce
Fried Calamari with Marinara Sauce is a popular American-Italian appetizer featuring tender rings of squid, coated in a light, crispy batter or breading and deep-fried until golden. It is typically served hot with a side of tangy, tomato-based marinara sauce for dipping. This dish is a staple in Italian-American restaurants and seafood shacks along the East Coast.
🍽️ Nutrition at a glance
This dish is a good source of protein from the squid but is also high in fat and calories due to the deep-frying process and breading. A typical appetizer serving (about 3-4 ounces of fried calamari) can range from 300 to 500 calories, with significant amounts of sodium and carbohydrates from the coating.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 25 g |
| Carbs | 30 g |
| Fat | 25 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 850 mg |
| Cholesterol | 150 mg |
| Iron | 2.5 mg |
| Calcium | 80 mg |
| Vitamin C | 10 mg |
| Vitamin B12 | 3.0 mcg |
| Selenium | 40 mcg |
| Phosphorus | 250 mg |
| Zinc | 2.0 mg |
Per 1 cup (170 g) · estimated, varies by recipe
💡 What's interesting
While calamari (squid) is a traditional ingredient in Mediterranean cuisine, the specific preparation of lightly battered, deep-fried rings served with marinara is largely an Italian-American invention, popularized in the mid-20th century. Nutritionally, squid itself is low in calories and rich in vitamin B12 and selenium, but the cooking method transforms it into a more indulgent fare.
