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Squid, Rings

Squid, Rings

EverydayRaw

Squid rings are circular cuts from the tubular body mantle of squid, a marine cephalopod prized for its lean, firm-textured meat. This seafood provides a high-protein, low-fat option rich in selenium and vitamin B12, though it contains moderately high cholesterol levels. The rings are typically breaded and fried as calamari but can also be grilled or sautéed, requiring brief cooking to maintain tenderness and avoid rubberiness.

Macro Impact

A 3 oz serving contains 74 calories, 14g protein, 2g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 74 calories?
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17 min
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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)
6 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories74
% Daily Value*
Total Fat1g
1%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.1g
Cholesterol189mg
63%
Sodium37mg
2%
Total Carbohydrate2g
1%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein14g
Vitamin D0.6mcg
3%
Calcium21mg
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
2 / 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
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
189 / 300 g
63%
Omega 3
0 / 5 g
8%
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
21%
Niacin, B3
2 / 15 mg
11%
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
5 / 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
21 / 1k mg
2%
Copper
1 / 1 mg
119%
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.

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