Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Baked breaded calamari Calories
Source of protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Baked breaded calamari has 170 calories. It contains 13.8 g of carbs, 15.2 g of protein, 5.8 g of fat and 0.8 g of fiber. Its 38 µg of Selenium covers 69% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Baked breaded calamari Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
13.8g
· 5% DV
Protein
15.2g
· 30% DV
Fat
5.8g
· 7% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 36% · Fat 31%
Baked breaded calamari nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 410 mg | 18% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 0.8 g | 3% |
| Protein | 15.2 g | 30% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Baked breaded calamari?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 170 kcal |
| 3 piece (small) | 45 g | 77 kcal |
| 5 piece (medium) | 75 g | 128 kcal |
| 100 g | 100 g | 170 kcal |
| 8 piece (large) | 120 g | 204 kcal |
| 1 cup (medium) | 130 g | 221 kcal |
| 1 serving (large) | 160 g | 272 kcal |
| 1 serving (extra large) | 220 g | 374 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Baked breaded calamari
What is baked breaded calamari made of?
Baked breaded calamari is squid—usually rings, sometimes tentacles—covered in a crisp coating and cooked in an oven. The coating commonly uses flour or breadcrumbs and may include egg and seasoning; recipes and ready-made products vary.
How do you make baked breaded calamari at home?
To make baked breaded calamari, pat squid rings dry, coat them in flour, beaten egg, and breadcrumbs, then arrange them in one layer on an oiled baking tray. Bake in a preheated oven until the coating is golden and the squid is cooked, turning once.
Can you cook frozen baked breaded calamari without thawing it?
Most frozen, ready-breaded calamari can be baked straight from frozen. Follow the product’s cooking directions, since thickness and coating differ; spreading the pieces out on the tray helps them cook and crisp evenly.
Why does baked breaded calamari turn rubbery?
Baked breaded calamari turns rubbery when the squid is overcooked. Start checking small pieces before larger rings are done, and remove them once the squid is cooked and the coating is golden rather than leaving them in the oven longer.
What sauce goes best with baked breaded calamari?
Baked breaded calamari pairs well with marinara, lemon-garlic mayonnaise, or tartar sauce. A squeeze of lemon adds brightness, while a tomato-based sauce gives it a familiar seafood-shop flavor.
What should you serve with baked breaded calamari?
Serve baked breaded calamari with a crisp green salad, roasted vegetables, or fries for a more filling plate. Lemon wedges and a dipping sauce make useful accompaniments because the crunchy coating is best served soon after baking.
How do you keep baked breaded calamari crispy?
For crisp baked breaded calamari, dry the squid well, preheat the oven and tray, and leave space between pieces so steam can escape. A light coating of oil helps the crumbs brown; piling pieces together makes the coating soggy.
How should you reheat leftover baked breaded calamari?
Reheat leftover baked breaded calamari in an oven or air fryer until hot throughout; these methods help restore some crunch. A microwave heats it quickly but usually leaves the breading soft. Refrigerate leftovers promptly in a covered container.
Is baked breaded calamari squid or octopus?
Baked breaded calamari is made with squid, not octopus. Calamari commonly refers to squid served as food, especially rings cut from the body, though some preparations also use the tentacles.
How is baked breaded calamari different from fried calamari?
Both dishes use breaded squid, but baked breaded calamari cooks in an oven instead of being submerged in hot oil. Its coating can be less uniformly crisp, so use a hot oven, space the pieces apart, and avoid overcrowding the tray.
Baked breaded calamari Vitamins & Minerals
Vitamins
B12
1.25µg · 52% DV
B3
2.6mg · 16% DV
B2
0.19mg · 15% DV
B5
0.55mg · 11% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
238mg · 34% DV
Copper
0.18mg · 20% DV
Sodium
410mg · 18% DV
Potassium ⭐
270mg · 8% DV
Baked breaded calamari Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked breaded calamari
To burn the 170 calories in 100 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 Baked breaded calamari?
Baked breaded calamari is squid—usually cut into rings or pieces—coated in a crumb mixture and cooked in the oven. Calamari is familiar across Mediterranean cuisines and is also widely served in seafood restaurants around the world; baking offers an alternative to deep-frying.
The squid is tender with a pleasantly chewy bite, while the coating turns crisp and golden. Serve it hot with lemon, a dipping sauce, or a green salad, either as a starter or part of a seafood meal. It provides 15.2 g of protein per 100 g, with some carbohydrate from the breading. For a lighter plate, pair it with vegetables and keep rich sauces on the side.
How Nutritious Is Baked breaded calamari?
Nutrient density
High
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 Baked 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 Baked breaded calamari Contain Allergens?
Contains these allergens:
Which Diets Is Baked 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
Baked breaded calamari Fat Profile
SATURATED
1.05g
MONOUNSATURATED
2.15g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Compare Baked breaded calamari
Foods Similar to Baked breaded calamari
Have another question about Baked breaded calamari?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.