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Baked mock calamari Calories
A baked mock calamari alternative, typically made from mushrooms or similar plant-based ingredients
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked mock calamari (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 21.3 g of carbs, 5.7 g of protein, 7.7 g of fat and 3.9 g of fiber. Its 4.7 mg of B3 covers 29% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Baked mock calamari Nutrition Facts
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
21.3g
· 8% DV
Protein
5.7g
· 11% DV
Fat
7.7g
· 10% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 13% · Fat 39%
Baked mock calamari nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 21.3 g | 8% |
| Fiber | 3.9 g | 14% |
| Protein | 5.7 g | 11% |
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 Baked mock calamari?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 1 piece (small) | 20 g | 24 kcal |
| 3 piece (medium) | 60 g | 71 kcal |
| 1 cup (shredded) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 5 piece (large) | 100 g | 118 kcal |
| 1 cup (chopped) | 130 g | 153 kcal |
| 1 serving (large) | 220 g | 260 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Baked mock calamari
What is baked mock calamari made of?
Baked mock calamari is usually made from mushrooms or another plant-based ingredient shaped and coated to resemble calamari. Oyster mushrooms are a popular choice because their texture holds up well when sliced, breaded, and baked.
Does baked mock calamari contain real squid?
No, baked mock calamari is made to imitate squid rather than contain it. Recipes commonly use mushrooms, then add a seasoned coating and lemon or dipping sauce to create a similar look and eating experience.
How do you make baked mock calamari crispy?
To make baked mock calamari crispy, dry the mushroom pieces thoroughly, use a light even coating, and spread them out on the baking tray. Crowding traps steam and softens the breading instead of letting it brown.
Which mushrooms work best for baked mock calamari?
Oyster mushrooms work especially well for baked mock calamari because their firm, fibrous texture can be cut into rings or strips. Button mushrooms are another option, though they tend to release more moisture as they cook.
Why does baked mock calamari turn soggy?
Baked mock calamari turns soggy when the mushrooms are wet, the tray is overcrowded, or steam gets trapped around the coating. Pat the pieces dry and bake them in a single layer so moisture can escape.
How is baked mock calamari different from fried calamari?
Baked mock calamari uses a plant-based ingredient, often mushrooms, while traditional calamari is made from squid. Baking also gives the coating a different texture from deep-frying, so the result is usually lighter and less uniformly crisp.
What sauce goes with baked mock calamari?
Baked mock calamari pairs well with lemon and a garlicky dip. Tartar sauce is a familiar option, while a lemon-tahini dip or garlic sauce made with plant-based yogurt works for a dairy-free version.
Can you make baked mock calamari in an air fryer?
Yes, baked mock calamari can be cooked in an air fryer. Arrange the coated pieces in a single layer with space between them, and check as they cook because smaller pieces brown faster than larger ones.
What should you serve with baked mock calamari?
Serve baked mock calamari with a crisp salad, roasted potatoes, or grilled vegetables for a fuller meal. A squeeze of lemon balances the savory coating, while a dipping sauce can be served on the side.
How do you reheat leftover baked mock calamari?
Reheat leftover baked mock calamari in an oven or air fryer to bring back some crispness. Spread the pieces out rather than stacking them; a microwave heats them quickly but usually leaves the coating soft.
Baked mock calamari Vitamins & Minerals
Vitamins
B3
4.65mg · 29% DV
B5
1.2mg · 24% DV
Biotin
4.5µg · 15% DV
B2
0.18mg · 14% DV
Minerals
Copper
0.24mg · 27% DV
Sodium
420mg · 18% DV
Phosphorus
108mg · 15% DV
Manganese
0.33mg · 14% DV
Potassium ⭐
360mg · 11% DV
Baked mock calamari Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked mock calamari
To burn the 177 calories in 1 serving (medium) (150 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 mock calamari?
Baked mock calamari is a plant-based take on squid rings, often made with mushrooms or similar ingredients cut into rings, coated and baked. It is inspired by fried calamari but contains no squid; the exact texture and seasoning depend on the recipe.
Serve it hot with lemon and a dipping sauce as a snack, starter or part of a shared meze-style spread. Baking gives it a less oily finish than deep-frying, while the coating contributes much of its carbohydrate content. It is not especially protein-rich, though it provides some fibre. Pair it with a crisp salad, and serve the sauce on the side if you want to keep the meal lighter.
How Nutritious Is Baked mock 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 Baked mock 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 mock calamari Contain Allergens?
Contains these allergens:
Which Diets Is Baked mock calamari Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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 mock calamari Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 36:1
Above the ideal 4:1 (36:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.