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Air-fried breaded calamari Calories
Breaded calamari cooked in an air fryer with lower fat than deep-fried versions
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Air-fried breaded calamari (120 g) has 274 calories. That works out to 228 calories per 100 g. It contains 22.3 g of carbs, 19 g of protein, 11.3 g of fat and 1.3 g of fiber. Its 37.2 µg of Selenium covers 68% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Air-fried breaded calamari Nutrition Facts
Selected: 1 serving (medium) · 120 g
274
KCAL / 120G
Carbs
22.3g
· 8% DV
Protein
19g
· 38% DV
Fat
11.3g
· 14% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 28% · Fat 39%
Air-fried breaded calamari nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 274 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 22.3 g | 8% |
| Fiber | 1.3 g | 5% |
| Protein | 19 g | 38% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Air-fried breaded calamari?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 274 kcal |
| 1 piece (mini) | 12 g | 27 kcal |
| 1 ounce (small) | 28 g | 64 kcal |
| 5 piece (small) | 60 g | 137 kcal |
| 8 piece (medium) | 96 g | 219 kcal |
| 100 g | 100 g | 228 kcal |
| 10 piece (large) | 120 g | 274 kcal |
| 1 cup (shredded) | 140 g | 319 kcal |
| 1 serving (large) | 180 g | 410 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Air-fried breaded calamari
How do you cook air-fried breaded calamari so it turns crispy?
Arrange air-fried breaded calamari in a single layer in a preheated air fryer so hot air can circulate around each piece. A light spray of oil and shaking the basket partway through cooking help the coating brown evenly.
Can you cook frozen air-fried breaded calamari without thawing it?
Yes, frozen air-fried breaded calamari can usually go straight into the air fryer. Follow the package directions, allow extra cooking time if needed, and check that the centers are thoroughly hot before serving.
Why does the coating fall off air-fried breaded calamari?
The coating often comes loose when the calamari is wet or the pieces are crowded and disturbed before the crust sets. Pat the squid dry before breading, leave space between pieces, and turn them gently.
What dipping sauce goes well with air-fried breaded calamari?
Air-fried breaded calamari pairs well with lemon, tartar sauce, garlic aioli, or marinara. Add lemon just before eating rather than letting the pieces sit in juice, which can soften the crisp coating.
Is air-fried breaded calamari healthier than deep-fried calamari?
Air-fried breaded calamari is generally made with less added oil than deep-fried calamari. The breading and any oil already in a packaged product still matter, so air-frying changes the cooking method rather than removing the coating.
How do you know when air-fried breaded calamari is done?
Air-fried breaded calamari is ready when the coating is golden and the squid inside is hot, opaque, and firm. Avoid cooking it too long: squid can quickly turn tough and rubbery.
How long do leftovers of air-fried breaded calamari keep?
Refrigerate leftover air-fried breaded calamari promptly in a covered container and eat it within a few days. Reheat it in the air fryer to bring back some crispness; microwaving tends to make the coating soft.
Can you make air-fried breaded calamari from fresh squid?
Yes, fresh squid works for homemade air-fried breaded calamari. Cut it into rings, pat it thoroughly dry, coat it in flour, beaten egg, and breadcrumbs, then arrange the pieces in a single layer to cook.
Is air-fried breaded calamari made from squid or octopus?
Air-fried breaded calamari is made from squid, not octopus. “Calamari” refers to squid prepared as food, often cut into rings; the breading is a separate coating around the squid.
Can you eat air-fried breaded calamari during pregnancy?
Yes, air-fried breaded calamari can be eaten during pregnancy when it is thoroughly cooked and handled safely. Avoid raw or undercooked seafood; ask your clinician or dietitian if you have an individual pregnancy-related restriction.
Air-fried breaded calamari Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
3.48mg · 22% DV
Biotin
4.8µg · 16% DV
B2
0.19mg · 15% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
252mg · 36% DV
Iodine
38µg · 25% DV
Copper
0.22mg · 24% DV
Sodium
504mg · 22% DV
Potassium ⭐
294mg · 9% DV
Air-fried breaded calamari Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-fried breaded calamari
To burn the 274 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air-fried breaded calamari?
Air-fried breaded calamari is squid coated in a light crumb or flour mixture and cooked in an air fryer. It’s a home-friendly take on the breaded squid served in seafood restaurants across Mediterranean regions. The coating turns crisp while the squid stays tender, with a mild, slightly briny flavour that goes especially well with lemon.
Serve it as a starter or shareable snack with a dipping sauce, salad or other seafood dishes. In places where calamari is commonly deep-fried, air-frying offers a less oily alternative while still giving the coating a golden crunch. It provides protein, though the breading contributes carbohydrates as well. For a lighter meal, pair a moderate portion with fresh vegetables, and leave space between pieces in the air fryer so they brown evenly.
How Nutritious Is Air-fried breaded calamari?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air-fried breaded calamari Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air-fried breaded calamari Contain Allergens?
Contains these allergens:
Which Diets Is Air-fried breaded calamari Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Air-fried breaded calamari Fat Profile
SATURATED
2.04g
MONOUNSATURATED
3.72g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 15.9:1
Above the ideal 4:1 (15.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.