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Squid nutrition, briefly: 3 ounces of raw squid has about 78 calories, 13 grams of protein and just over a gram of fat in USDA data, plus far more than the Daily Value for copper and a large share of selenium. Squid is also high in cholesterol, about two thirds of the Daily Value per serving. Calamari is the menu name for squid, and most calamari in the US arrives fried, which roughly doubles the calories. Below are the USDA numbers for raw squid and fried calamari, the mercury and allergy facts, and the raw squid parasite note from CDC.
Peptide Labs does not sell squid or squid products. This article is general nutrition information, not medical advice.
Key Takeaways
- Raw squid has about 78 calories and 13 grams of protein per 3 ounces in USDA data.
- Fried calamari in USDA data has about 149 calories and 6 grams of fat per 3 ounces.
- Squid is rich in copper and selenium and supplies riboflavin and some B12.
- Cholesterol is high: 66% of the Daily Value raw and 74% fried per serving.
- FDA and EPA place squid in their lowest-mercury group of fish and shellfish.
- CDC lists raw or undercooked squid as a way people get the anisakiasis parasite.
Squid nutrition facts from USDA
USDA SR Legacy has two squid entries: raw mixed species (FDC 174223) and cooked, fried (FDC 171982). There is no entry for squid that is boiled, grilled or sauteed without frying, so plain cooked squid cannot be shown from this database. Values are per 3 ounces (85 grams), with the percent Daily Value based on FDA reference amounts.
| Nutrient (per 3 oz) | Squid, raw | Squid, fried (calamari) |
|---|---|---|
| Calories | 78 | 149 |
| Protein | 13.2 g (26% DV) | 15.2 g (31% DV) |
| Total fat | 1.2 g (2% DV) | 6.4 g (8% DV) |
| Saturated fat | 0.3 g (2% DV) | 1.6 g (8% DV) |
| Carbohydrate | 2.6 g (1% DV) | 6.6 g (2% DV) |
| Cholesterol | 198 mg (66% DV) | 221 mg (74% DV) |
| Sodium | 37 mg (2% DV) | 260 mg (11% DV) |
| Copper | 1.61 mg (179% DV) | 1.80 mg (200% DV) |
| Selenium | 38.1 mcg (69% DV) | 44.0 mcg (80% DV) |
| Vitamin B12 | 1.1 mcg (46% DV) | 1.05 mcg (44% DV) |
| Riboflavin | 0.35 mg (27% DV) | 0.39 mg (30% DV) |
| Phosphorus | 188 mg (15% DV) | 213 mg (17% DV) |
| Zinc | 1.3 mg (12% DV) | 1.5 mg (13% DV) |
| EPA + DHA (omega-3) | 0.41 g | 0.46 g |
Source: USDA FoodData Central, SR Legacy, FDC 174223 and 171982. Iron is low in squid, 3% of the Daily Value raw, unlike octopus.
Calamari nutrition: what frying adds
Calamari nutrition depends on the batter and the oil. Compared with raw squid of the same weight, the USDA fried entry adds about 71 calories, 5 grams of fat, 4 grams of carbohydrate and more than 200 milligrams of sodium per 3 ounces. Restaurant fried calamari can differ from the USDA entry, since portion size, batter thickness, oil and dipping sauces all vary, and a plate is often larger than 3 ounces. When a package or menu gives Nutrition Facts, those numbers apply to that product.
The kind of frying oil also matters for the fat profile; our seed oils article covers the common choices. The Dietary Guidelines for Americans 2025-2030 suggest swapping deep-fried cooking for baked, broiled, roasted, stir-fried or grilled methods, and squid takes well to quick grilling or stir-frying.
Protein, copper and selenium
Squid is a lean protein: in the raw USDA entry, protein provides about two thirds of the calories and fat is just over a gram per serving. For more protein sources, see high protein foods.
- Copper: 179% of the Daily Value raw per USDA, more than the full Daily Value in one serving. Our copper article explains what the mineral does.
- Selenium: 69% of the Daily Value raw. See our selenium guide.
- Riboflavin (vitamin B2): 27% of the Daily Value raw.
- Vitamin B12: 46% of the Daily Value raw, far below octopus. Our B12 foods guide lists the richer sources.
- Omega-3: about 0.4 grams of EPA plus DHA per serving, more than octopus but less than fatty fish. See the omega-3 guide.
Is calamari healthy? Cholesterol, sodium and preparation
Is calamari healthy? Squid itself is low in fat and calories and high in protein, copper and selenium. The two points people ask about are cholesterol and the frying.
Cholesterol
Raw squid lists 198 milligrams of cholesterol per 3 ounces in USDA data, about 66% of the FDA Daily Value, and the fried entry lists 221 milligrams. That is about five times the raw octopus value, while saturated fat in raw squid is very low. Our guide to foods high in cholesterol explains how dietary cholesterol and saturated fat are viewed. If a clinician has given you a cholesterol target, ask them how squid fits.
Sodium
Raw squid is low in sodium, 2% of the Daily Value per serving in USDA data. The fried entry rises to 11%, and salted batter, soy-based sauces and marinara can add much more. See our low sodium foods guide for context.
Mercury: where squid sits
The FDA and EPA advice about eating fish, revised in October 2021 and written for people who are or may become pregnant, breastfeeding parents and children ages 1 to 11, places squid in its lowest-mercury group of fish and shellfish, alongside clams, crab, scallops and shrimp. Octopus is not listed on the chart; see our octopus nutrition article.
Raw squid, parasites and allergy
CDC describes anisakiasis as a parasitic disease caused by worms that attach to the wall of the esophagus, stomach or intestine, and states that people get it by eating raw or undercooked infected fish or squid. Symptoms CDC lists include abdominal pain, nausea, vomiting, diarrhea and fever, and some people have allergic reactions. CDC’s prevention advice is to cook seafood to an internal temperature of at least 145°F or to freeze it by specific commercial-style methods. FDA likewise advises pregnant women, young children, older adults and people with weakened immune systems to avoid raw or undercooked fish or shellfish.
On allergies: squid is a mollusk, like octopus, oysters and mussels. US law lists crustacean shellfish such as crab, lobster and shrimp among the nine major food allergens, and FDA’s allergen guidance says molluscan shellfish are not a major food allergen. That only means packaged foods are not required to declare squid as a major allergen; it does not mean squid is safe for people with a shellfish allergy. Anyone with a seafood allergy should ask an allergist before eating calamari.
Squid vs octopus at a glance
| Per 3 oz, raw (USDA) | Squid (174223) | Octopus (174218) |
|---|---|---|
| Calories | 78 | 70 |
| Protein | 13.2 g | 12.7 g |
| Cholesterol | 198 mg (66% DV) | 41 mg (14% DV) |
| Sodium | 37 mg (2% DV) | 196 mg (9% DV) |
| Vitamin B12 | 46% DV | 708% DV |
| Copper | 179% DV | 41% DV |
| Iron | 3% DV | 25% DV |
Raw, the two are close in calories and protein. Octopus has far more B12 and iron; squid has more copper and much more cholesterol, and less sodium.
Frequently Asked Questions
How many calories are in fried calamari?
USDA lists about 149 calories per 3 ounces of fried squid. Restaurant portions are often larger and dipping sauces add more.
How much protein is in squid?
About 13 grams per 3 ounces raw and about 15 grams per 3 ounces fried in USDA data.
Is squid high in cholesterol?
Yes, compared with most seafood. Raw squid lists about 66% of the Daily Value for cholesterol per 3 ounces, while its saturated fat is very low.
Is calamari the same as squid?
Yes. Calamari is the menu name for squid, usually served as fried rings and tentacles in the US.
Is squid low in mercury?
FDA and EPA place squid in their lowest-mercury group in the fish advice for pregnancy, breastfeeding and young children.
Can you eat raw squid?
CDC lists raw or undercooked squid as a source of the anisakiasis parasite and advises cooking seafood to 145°F or freezing it by specific methods.
Is squid a major allergen?
No. Squid is a mollusk, and mollusks are not one of the nine major allergens under US labeling law. People with seafood allergies should still ask an allergist.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Octopus Nutrition: USDA Facts, Octopus Protein and Is Octopus Healthy?, Shrimp Nutrition: Protein, Calories and Is Shrimp Healthy?, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources.