Seafood
Squid calories and nutrition: glycemic index explained
3 oz of raw squid (85 g) has 78 calories, with 13 g of protein, 2.6 g of carbs and 1.2 g of fat. That is 92 calories per 100 g.
Raw squid (mixed species). Data: USDA FoodData Central, “Mollusks, squid, mixed species, raw”.
Serving size
3 oz, raw · 85 g
78 calories
- Protein
- 13 g72% of calories · 26% DV
- Carbs
- 2.6 g14% of calories · 1% DV
- Fat
- 1.2 g14% of calories · 2% DV
- Fiber
- 0 g
- Sugars
- 0 g
- Saturated fat
- 0.3 g
- Sodium
- 37 mg
Squid glycemic index: why no number is listed
The University of Sydney source explains that very low-carbohydrate foods such as shellfish do not have a meaningful glycemic index value. This USDA raw squid serving has 2.6 g of carbs and 78 calories per 3 oz (85 g), so we do not assign a GI number. Breaded or fried squid is a different preparation; its calorie comparison is below. Sources ↓
Calories in squid by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 oz, raw85 g | 78 | 13 g | 2.6 g | 1.2 g |
| 1 oz, raw28.4 g | 26 | 4.4 g | 0.9 g | 0.4 g |
| 100 g100 g | 92 | 16 g | 3.1 g | 1.4 g |
Serving weights are USDA’s household measures for this food.
Squid nutrition facts
Per 100 g, 92 calories: 72% from protein, 14% from carbs and 14% from fat.
| Nutrient | Per 100 g | Per serving3 oz, raw · 85 g | % Daily Value |
|---|---|---|---|
| Calories | 92 | 78 | – |
| Total fat | 1.4 g | 1.2 g | 2% |
| Saturated fat | 0.4 g | 0.3 g | 2% |
| Cholesterol | 233 mg | 198 mg | 66% |
| Sodium | 44 mg | 37 mg | 2% |
| Total carbohydrate | 3.1 g | 2.6 g | 1% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | – |
| Protein | 16 g | 13 g | 26% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 32 mg | 27 mg | 2% |
| Iron | 0.7 mg | 0.6 mg | 3% |
| Potassium | 246 mg | 209 mg | 4% |
| Vitamin A | 10 µg | 8.5 µg | 1% |
| Vitamin C | 4.7 mg | 4.0 mg | 4% |
% Daily Value is per serving (3 oz, raw), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
Calories by type
Types are compared at the same weight (85 g). Their household serving sizes may differ.
| Type | Per 85 g | Per 100 g | Proteinper 85 g | Fatper 85 g |
|---|---|---|---|---|
| Raw squid (mixed species) | 78 | 92 | 13 g | 1.2 g |
| Fried squid | 149 | 175 | 15 g | 6.4 g |
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So 3 oz of raw squid (78 calories) takes about 25 minutes of walking, roughly 2,800 steps.
Related foods to explore
Squid questions
What is the glycemic index of squid?
The University of Sydney explains that GI testing applies to carbohydrate-containing foods and that very low-carbohydrate foods such as shellfish do not have a meaningful GI value. Our USDA raw squid data has 2.6 g of carbs in 85 g. We do not assign squid a GI number; breaded or fried squid is a different preparation.
How many calories are in squid?
3 oz of raw squid (85 g) has 78 calories: 1.2 g fat, 2.6 g carbs and 13 g protein.
How do raw and fried squid calories compare?
For 3 oz of raw squid (85 g): raw squid (mixed species), 78 calories and fried squid, 149 calories.
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- U.S. Department of Agriculture, FoodData Central: Mollusks, squid, mixed species, raw (FDC ID 174223, SR Legacy, published 2019-04-01).
- U.S. Department of Agriculture, FoodData Central: Mollusks, squid, mixed species, cooked, fried (FDC ID 171982, SR Legacy, published 2019-04-01).
- University of Sydney, GI News: What do we mean by a low glycemic load diet?.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated