17 Fit Food calories Fish and seafood
Squid calories and nutrition facts
Per 100 g: 92 kcal — 15.6 g protein, 1.4 g fat and 3.1 g carbs.
Squid wants either a minute or an hour: flash-fry or grill the rings and tentacles quickly, or braise them slowly, because anything in between turns rubbery. Raw squid is about 92 kcal per 100 g, but battered, deep-fried calamari, the starter-menu favourite, lands far higher once the batter and oil are counted. It’s rich in copper and vitamin B12.
- High in protein
- Low fat
- Low salt
- High in copper
- Protein 68%
- Fat 13%
- Carbs 13%
- Other 5%
In everyday portions
- 100 kcal is 110 g this much of it gives 100 kcal
- 20 g of protein is 130 g this much to eat for 20 g of protein
- Energy density Low 0.92 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 92 | 15.6 | 1.4 | 3.1 |
| Boiled | 149 | 32.5 | 1.4 | 1.6 |
| Pan-fried | 173 | 17.9 | 7.5 | 8.4 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 92 kcal 5%
- Protein 15.6 g 31%
- Fat 1.4 g 2%
- Carbs available, without fibre 3.1 g 1%
- Fibre 0 g
- Salt 0.11 g 2%
Where the calories come from
- Protein 68%
- Fat 13%
- Carbs 13%
- Other 5%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 10 µg 1%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 10%
- Vitamin K 0 µg 0%
- Vitamin C 4.7 mg 6%
- Vitamin B1 (thiamin) 0.02 mg 2%
- Vitamin B2 (riboflavin) 0.412 mg 29%
- Vitamin B3 (niacin) 2.2 mg 14%
- Vitamin B5 (pantothenic acid) 0.5 mg 8%
- Vitamin B6 0.056 mg 4%
- Folate (B9) 5 µg 2%
- Vitamin B12 1.3 µg 52%
- Choline 65 mg
Minerals
- Potassium 246 mg 12%
- Calcium 32 mg 4%
- Phosphorus 221 mg 32%
- Magnesium 33 mg 9%
- Iron 0.68 mg 5%
- Zinc 1.5 mg 15%
- Copper 1.9 mg 189%
- Manganese 0.035 mg 2%
- Selenium 44.8 µg 81%
- Iodine 13 µg 9%
- Sodium 44 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Low salt
- High in copper
- High in selenium
- High in vitamin B12
- High in phosphorus
- Source of vitamin B2
- Source of zinc
Boiled
Energy and macros
- Energy 149 kcal 7%
- Protein 32.5 g 65%
- Fat 1.4 g 2%
- Carbs available, without fibre 1.6 g <1%
- Fibre 0 g
- Salt 1.9 g 31%
Where the calories come from
- Protein 87%
- Fat 8%
- Carbs 4%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E no data
- Vitamin K no data
- Vitamin C 8.5 mg 11%
- Vitamin B1 (thiamin) 0.017 mg 2%
- Vitamin B2 (riboflavin) 1.7 mg 124%
- Vitamin B3 (niacin) 2.2 mg 14%
- Vitamin B5 (pantothenic acid) 0.9 mg 15%
- Vitamin B6 0.27 mg 19%
- Folate (B9) 24 µg 12%
- Vitamin B12 5.4 µg 216%
- Choline no data
Minerals
- Potassium 637 mg 32%
- Calcium 180 mg 22%
- Phosphorus no data
- Magnesium 60 mg 16%
- Iron 5.8 mg 41%
- Zinc 3.5 mg 35%
- Copper 1 mg 100%
- Manganese 0.21 mg 10%
- Selenium no data
- Iodine no data
- Sodium 744 mg 31%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- High in vitamin B12
- High in vitamin B2
- High in copper
- High in iron
- High in zinc
- High in potassium
- Source of calcium
- Source of vitamin B6
- Source of magnesium
- Source of vitamin B5
Pan-fried
Energy and macros
- Energy 173 kcal 9%
- Protein 17.9 g 36%
- Fat 7.5 g 11%
- Carbs available, without fibre 8.4 g 3%
- Fibre 0 g
- Salt 0.77 g 13%
Where the calories come from
- Protein 41%
- Fat 39%
- Carbs 20%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E no data
- Vitamin K no data
- Vitamin C 4.2 mg 5%
- Vitamin B1 (thiamin) 0.056 mg 5%
- Vitamin B2 (riboflavin) 0.46 mg 33%
- Vitamin B3 (niacin) 2.6 mg 16%
- Vitamin B5 (pantothenic acid) 0.51 mg 8%
- Vitamin B6 0.058 mg 4%
- Folate (B9) 5 µg 2%
- Vitamin B12 1.2 µg 49%
- Choline no data
Minerals
- Potassium 279 mg 14%
- Calcium 39 mg 5%
- Phosphorus 251 mg 36%
- Magnesium 38 mg 10%
- Iron 1 mg 7%
- Zinc 1.7 mg 17%
- Copper 2.1 mg 211%
- Manganese 0.07 mg 4%
- Selenium no data
- Iodine no data
- Sodium 306 mg 13%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in copper
- High in vitamin B12
- High in phosphorus
- High in vitamin B2
- Source of zinc
- Source of vitamin B3
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 76% Fewer calories than 76% of fish and seafood.
- 97% More copper than 97% of fish and seafood.
- 92% More vitamin B2 than 92% of fish and seafood.
- 77% More zinc than 77% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 174223.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.