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Squid, Raw

Squid, Raw

EverydayRaw

Squid is a lean, protein-rich cephalopod mollusk characterized by its firm, slightly translucent flesh and mild oceanic flavor when raw. This seafood provides significant amounts of vitamin B12, selenium, and copper while being naturally low in fat and calories, though it contains moderate cholesterol levels. Typically sold pre-cleaned, the edible portions consist of the mantle (tube) and tentacles, which are commonly prepared through grilling, frying, or quick-cooking methods to achieve optimal tenderness.

Macro Impact

A 3 oz serving contains 78 calories, 14g protein, 3g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 78 calories?
Walking3.5 mph, moderate pace
18 min
YogaModerate effort, gentle pace
13 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories78
% Daily Value*
Total Fat1g
2%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.1g
Cholesterol189mg
63%
Sodium37mg
2%
Total Carbohydrate3g
1%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein14g
Vitamin D0.6mcg
3%
Calcium27mg
2%
Iron0.8mg
4%
Potassium184mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
2%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
189 / 300 g
63%
Omega 3
0 / 5 g
7%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
14 / 80 g
17%
Amino Acids
Histidine
0 / 3 g
9%
Isoleucine
1 / 2 g
36%
Leucine
1 / 3 g
29%
Lysine
1 / 2 g
42%
Methionine
0 / 1 g
28%
Phenylalanine
0 / 2 g
24%
Threonine
1 / 1 g
49%
Tryptophan
0 / 0 g
40%
Valine
1 / 2 g
27%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
29%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
46%
Folate
4 / 400 mcg
1%
Vitamin A
9 / 800 mcg
1%
Vitamin C
3 / 83 mg
4%
Vitamin D
1 / 15 mcg
4%
Vitamin E
1 / 15 mg
7%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
27 / 1k mg
3%
Copper
2 / 1 mg
179%
Iron
1 / 13 mg
6%
Magnesium
29 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
198 / 700 mg
28%
Potassium
184 / 3k mg
6%
Selenium
38 / 55 mcg
69%
Sodium
37 / 2.3k mg
2%
Zinc
1 / 10 mg
13%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
17 / 150 mcg
11%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
67 g
Caffeine
0 mg
Choline
55 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Mollusks, squid, mixed species, raw. USDA Standard Reference, Legacy. Food ID 174223.
  2. 2.Mollusks, squid (calamari), mixed species, raw. Canadian Nutrient File. Food ID 3125.
  3. 3.Squid or calamari, raw. Australian Nutrient Database. Public Food Key F008828.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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