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Baked Calamari Calories
High protein, low fat, source of minerals and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Calamari (80 g) has 88 calories. That works out to 110 calories per 100 g. It contains 1.8 g of carbs, 14.8 g of protein, 1.4 g of fat and 0 g of fiber. Its 35.2 µg of Selenium covers 64% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Calamari Nutrition Facts
Selected: 1 piece (medium) · 80 g
88
KCAL / 80G
Carbs
1.8g
· 1% DV
Protein
14.8g
· 30% DV
Fat
1.4g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 75% · Fat 16%
Baked Calamari nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 208 mg | 9% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 14.8 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.
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How Many Calories in 1 Medium Baked Calamari?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 88 kcal |
| 1 piece (mini) | 30 g | 33 kcal |
| 1 piece (small) | 50 g | 55 kcal |
| 1 serving (small) | 60 g | 66 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1 piece (large) | 120 g | 132 kcal |
| 1 serving (large) | 150 g | 165 kcal |
| 1 piece (jumbo) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Baked Calamari
What is baked calamari?
Baked calamari is squid cooked in an oven, often cut into rings and seasoned or coated before baking. Unlike the familiar deep-fried version, it uses the oven for cooking; serve it hot with lemon or a dipping sauce.
How do you make baked calamari crispy?
To make baked calamari crisp, pat the squid dry, coat it lightly and evenly, and arrange the pieces in a single layer with space between them. Crowding traps steam, while a hot oven helps the coating brown.
How do you keep baked calamari from getting tough?
Keep baked calamari tender by avoiding prolonged cooking. Squid can turn chewy when overcooked, so check the pieces as they bake and take them out once the flesh is opaque and just tender.
Is calamari the same as squid in baked calamari?
Yes. Calamari is the culinary name commonly used for squid, so baked calamari is baked squid. The word often appears on restaurant menus for squid dishes, including rings, but it does not refer to a different animal.
Can you bake frozen calamari?
Yes, but thaw frozen calamari completely in the refrigerator first. Drain away the released liquid and pat the squid dry before seasoning; baking it while icy or wet can leave it watery rather than browned.
Do you need to clean squid before making baked calamari?
Yes, unless the squid you bought is already cleaned. Remove the innards, transparent cartilage, and beak, then rinse the edible parts briefly and dry them well. Ask the fishmonger to clean it if you are unsure how.
Should baked calamari be marinated?
No, marinating is optional for baked calamari. A short marinade with lemon, herbs, or garlic can add flavor, but leaving squid in acidic ingredients too long may affect its texture; dry it before adding any coating.
How can you tell when baked calamari is done?
Baked calamari is done when the flesh turns opaque and feels tender rather than rubbery. Check a thicker piece first, since rings and larger pieces may cook at different rates, and remove the tray as soon as they are ready.
What sauce goes best with baked calamari?
Lemon-based sauces, garlic aioli, and marinara all pair well with baked calamari. A bright or tangy sauce complements the squid without masking its mild flavor; serve it alongside rather than pouring it over a crisp coating.
Can you reheat baked calamari and keep it crisp?
Yes, reheat baked calamari briefly in a hot oven or air fryer, spreading the pieces out so they heat evenly. It may not become as crisp as freshly cooked calamari, and extended reheating can make it chewy.
Baked Calamari Vitamins & Minerals
Vitamins
B12
1.04µg · 43% DV
B3
1.76mg · 11% DV
B5
0.4mg · 8% DV
Vitamin E
0.96mg · 6% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
177mg · 25% DV
Copper
0.14mg · 16% DV
Zinc
1.2mg · 11% DV
Sodium
208mg · 9% DV
Potassium ⭐
223mg · 7% DV
Baked Calamari Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Calamari
To burn the 88 calories in 1 piece (medium) (80 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 Calamari?
Baked calamari is squid cooked in an oven, often with a little oil and simple seasoning. It draws on the Mediterranean tradition of serving squid, though oven-baked versions are also an easy home-cooking alternative to the familiar fried rings.
The texture is tender with a slight bite, and its mild, savoury flavour pairs well with lemon, herbs and a fresh salad. It is a lean, protein-rich seafood choice, providing 18.5 g of protein per 100 g. For a lighter plate, keep the oil modest and serve it with vegetables rather than a heavy dip.
How Nutritious Is Baked 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 Calamari Processed?
NOVA 2
Minimally 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 Calamari Contain Allergens?
Contains these allergens:
Which Diets Is Baked Calamari Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Calamari Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.