Calamari, fried
Common food
Photo: Wikipedia
Fried calamari consists of tender squid rings or tentacles coated in a light, crispy batter or breading and deep-fried to a golden hue. The texture is a delightful contrast: a crunchy exterior giving way to a soft, slightly chewy, and sweet interior. Per 100g, it provides a solid protein boost (13.76g) with a moderate calorie count, but its carbohydrate and fat content come primarily from the frying process.
Calorie split: 24% protein · 24% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People adore fried calamari for its irresistible textural contrast and savory, ocean-sweet flavor, often enhanced by a squeeze of lemon or a dipping sauce. It's a beloved social food, a staple appetizer in many cuisines, perfect for sharing and setting the tone for a meal.
⚠️ Watch-outs & how to enjoy it better
The deep-frying method significantly increases fat and calorie content compared to other preparations, and the batter adds refined carbohydrates. Those monitoring blood sugar or fat intake should be cautious. To counteract this, enjoy it in moderation, pair it with a fiber-rich salad or vegetable side, and opt for a light squeeze of lemon instead of creamy, high-sodium dipping sauces.
Key benefits
- High-quality, complete protein source
- Rich in selenium and vitamin B12
- Contains omega-3 fatty acids
- Quick-cooking and versatile protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'calamari' comes from the Italian for 'squid,' but in the 17th century, English speakers used 'calamary' to refer to the ink itself, not the animal.
Full nutrition (USDA data · scales with serving)
| Water | 56.9 g |
| Energy | 234 kcal |
| Protein | 13.8 g |
| Total lipid (fat) | 13.2 g |
| Carbohydrate, by difference | 14.1 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 0.20 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 191 mg |
| Potassium, K | 211 mg |
| Sodium, Na | 377 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 1.5 mg |
| Selenium, Se | 37.2 ug |
| Vitamin C, total ascorbic acid | 2.9 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.37 mg |
| Niacin | 2.6 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 27.0 ug |
| Folic acid | 20.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 41.0 ug |
| Choline, total | 56.3 mg |
| Vitamin B-12 | 0.86 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 10.0 ug |
| Vitamin E (alpha-tocopherol) | 3.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 12.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 5.1 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 5.0 g |
| PUFA 18:2 | 4.1 g |
| PUFA 18:3 | 0.52 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.11 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.26 g |
| Cholesterol | 183 mg |
FAQ
Is fried calamari high in cholesterol?
Yes, squid is naturally high in dietary cholesterol (around 233mg per 100g). However, for most healthy individuals, dietary cholesterol has a smaller impact on blood cholesterol than saturated and trans fats. The frying process adds fats, so moderation is key.
How do you prevent fried calamari from becoming rubbery?
The key is extremely brief cooking. Squid should be cooked either very quickly (under 2-3 minutes) over high heat or very slowly (over 30 minutes) in a braise. For frying, ensure the oil is hot (375°F/190°C) and cook for just 1-2 minutes until golden.
Can I make a healthier version at home?
Absolutely. Use a light dusting of seasoned flour or panko instead of a thick batter. You can also air-fry it with a light spray of oil for a crispy result with significantly less fat. Always pat the squid dry before coating for maximum crispiness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.34 kcal/g · 24% calories from protein · 0.5 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.