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Breaded Calamari Calories
Breaded, fried seafood, source of protein and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Breaded Calamari (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 20.4 g of carbs, 18.6 g of protein, 12.6 g of fat and 1 g of fiber. Its 33.6 µg of Selenium covers 61% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Breaded Calamari Nutrition Facts
Selected: 1 serving (medium) · 120 g
264
KCAL / 120G
Carbs
20.4g
· 7% DV
Protein
18.6g
· 37% DV
Fat
12.6g
· 16% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 28% · Fat 42%
Breaded Calamari nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.06 g | |
| Sodium | 456 mg | 20% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 1 g | 4% |
| Protein | 18.6 g | 37% |
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 Breaded Calamari?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 264 kcal |
| 1 piece (medium) | 25 g | 55 kcal |
| 1 serving (small) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 cup (medium) | 100 g | 220 kcal |
| 5 piece (medium) | 125 g | 275 kcal |
| 1 serving (large) | 180 g | 396 kcal |
| 10 piece (large) | 250 g | 550 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Breaded Calamari
What is breaded calamari made of?
Breaded calamari is squid, often cut into rings, coated in a breading and fried. The coating may use flour, breadcrumbs, egg, or a combination, so recipes and packaged versions can differ.
Is calamari squid or a different seafood?
Calamari is squid prepared as food, not a separate kind of seafood. Breaded calamari is squid with a coating, commonly served as fried rings.
How do you cook breaded calamari in an air fryer?
Yes, you can cook breaded calamari in an air fryer. Arrange the pieces in a single layer, lightly coat them with oil if needed, and follow the product’s cooking directions for temperature and doneness.
What sauce goes best with breaded calamari?
Tartar sauce, marinara, and lemon-garlic aioli all pair well with breaded calamari. A squeeze of lemon is a simple option when you want to balance the rich, fried coating.
Why is breaded calamari chewy?
Breaded calamari is usually chewy because the squid has been overcooked. Cook it briefly and avoid crowding the pan or fryer, which can lower the oil temperature and make the coating soggy.
Can you cook breaded calamari from frozen?
Yes, some frozen breaded calamari can be cooked straight from frozen. Follow the package directions, since thawing instructions and cooking methods vary; if thawing is required, do it in the refrigerator.
How do you keep breaded calamari crispy after frying?
To keep breaded calamari crispy, drain it on a wire rack rather than stacking it or covering it. Serve it promptly, since trapped steam softens the crust.
What should you serve with breaded calamari?
Breaded calamari works well with a green salad, fries, or grilled vegetables. For a lighter plate, serve it with salad and lemon; for a more filling meal, add potatoes.
Can you reheat breaded calamari?
Yes, breaded calamari can be reheated, though the coating may not be as crisp as when freshly cooked. Use an oven or air fryer rather than a microwave, and heat it until thoroughly hot without overcooking.
Are breaded calamari rings made from squid tentacles?
Usually, breaded calamari rings are cut from the squid’s body, while tentacles may be breaded and cooked as separate pieces. The exact cuts depend on the preparation or product.
Breaded Calamari Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
2.64mg · 17% DV
B5
0.6mg · 12% DV
Biotin
3µg · 10% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
228mg · 33% DV
Iodine
36µg · 24% DV
Copper
0.22mg · 24% DV
Sodium
456mg · 20% DV
Potassium ⭐
312mg · 9% DV
Breaded Calamari Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded Calamari
To burn the 264 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 Breaded Calamari?
Breaded Calamari is squid, usually cut into rings, coated in breadcrumbs or a light breading and fried. It is popular around the Mediterranean and is also a familiar starter in seafood restaurants across the English-speaking world. The coating turns crisp while the squid inside stays tender and slightly chewy. It is often served hot with lemon and a dipping sauce, as a shared appetiser or alongside other seafood.
It provides protein, while the breading contributes carbohydrates and frying adds fat. Pair it with salad or vegetables for a lighter meal, and use the dipping sauce sparingly if you prefer a less rich plate.
How Nutritious Is 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 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 Breaded Calamari Contain Allergens?
Contains these allergens:
Which Diets Is 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
Breaded Calamari Fat Profile
SATURATED
2.52g
MONOUNSATURATED
5.04g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.