Calamari Nutrition Facts

Calories, fat, protein, and carbohydrate values for Calamari.


There are 356 calories in Calamari.


Nutrition Facts
Serving Size:


cup (143 grams)

Amount Per Serving
Calories from Fat 131
Calories 356

% Daily Value*

Total Fat 15 grams

Saturated Fat 1.3 grams

Trans Fat 0.3 grams
Polyunsaturated Fat 9 grams
Monounsaturated Fat 3.1 grams

Cholesterol 192 milligrams

Sodium 252 milligrams

Potassium 262 milligrams

Total Carbohydrates 37 grams

Dietary Fiber 1.3 grams

Sugars 0.1 grams
Protein 18 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Prepared Meats, Poultry & Seafood > Cooked Seafood (Perishable)

How long would it take to burn off 360 KCal?
Walking (3mph) 96 minutes
Running (6mph) 34 minutes
Bicycling (10mph) 49 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Calamari, a popular seafood delicacy, is often enjoyed in various culinary preparations around the world. This article aims to explore the features, benefits and drawbacks of calamari, highlighting its nutritional profile and providing some insights into its culinary versatility.

Features of Calamari

1. Origin and description

Calamari refers to a type of seafood that comes from a particular species of squid. It is characterized by its elongated body and tentacles, which are commonly prepared and consumed in various cuisines.

2. Nutritional profile

Calamari provides a number of essential nutrients that contribute to a healthy diet. While the specific nutritional content may vary depending on the preparation method, calamari generally provides a notable amount of protein, carbohydrates, and fat. It is also a source of minerals such as iron, calcium, and potassium.

Benefits of eating calamari

1. High protein content

Calamari is a valuable source of protein, making it an excellent choice for individuals looking to meet their protein needs. Protein plays a critical role in several bodily functions, including muscle growth, tissue repair and enzyme production.

2. Essential nutrients

In addition to protein, calamari contains several essential nutrients that contribute to overall health. For example, iron supports the production of red blood cells, while calcium is essential for bone health. Potassium helps maintain proper heart function and fluid balance in the body.

3. Low-calorie option

For those watching their calorie intake, calamari may be a suitable choice. It offers a relatively low calorie content compared to other meat and poultry options, making it a favorable option for individuals on weight management or calorie-restricted diets.

4. Culinary versatility

Calamari’s mild and slightly sweet flavor, along with its firm yet tender texture, make it a versatile ingredient in the culinary world. It can be prepared in a variety of ways, including grilling, frying, or incorporating it into salads, stir-fries, and pasta dishes.

Disadvantages of eating calamari

1. Allergenic potential

As with any seafood, calamari may cause allergic reactions in individuals with shellfish allergies. It is important for those with known allergies to exercise caution and avoid eating calamari or similar seafood.

2. Mercury content

As with many seafood products, calamari may contain trace amounts of mercury. While the levels are generally low, individuals who are pregnant, nursing, or have certain health conditions may need to limit their consumption of seafood, including calamari, to avoid potential mercury exposure.

3. Preparation Considerations

The cooking method and ingredients used in preparing calamari can significantly affect its nutritional profile. For example, frying calamari in oil or coating it with high-calorie batters can increase its overall caloric content. It is important to be aware of the cooking techniques and ingredients used to maintain a nutritious approach to calamari consumption.


Calamari, a delicious seafood option, offers a number of features, benefits and considerations. It is a rich source of protein and essential nutrients, making it a valuable addition to a balanced diet. However, individuals should be aware of potential allergenic reactions, mercury content, and the cooking methods used to prepare calamari. By incorporating calamari into a varied and balanced diet, individuals can enjoy its culinary versatility while reaping its nutritional benefits.

Questions and Answers

Is calamari the same as squid?
Yes, calamari is made from a particular species of squid. The term “calamari” is often used interchangeably with squid in culinary contexts.
What part of the squid is used to make calamari?
Calamari is typically made from the body of the squid, also known as the mantle. The mantle is cut into rings or strips, which are then prepared and cooked.
What does calamari taste like?
Calamari has a mild and slightly sweet flavor. Its taste can vary depending on the cooking method and seasoning used. The tender meat of calamari readily absorbs flavors from marinades or spices it is prepared with.
Can calamari be consumed raw?
While calamari can be consumed raw, it is more commonly cooked before consumption. Cooking methods such as frying, grilling, or sautéing are often used to enhance its texture and flavor.
Are there any health considerations when consuming calamari?
Individuals with shellfish allergies should be cautious when consuming calamari, as it can potentially trigger allergic reactions. In addition, pregnant women, nursing mothers, and individuals with certain health conditions may need to moderate their seafood intake, including calamari, due to potential mercury content.