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Fried breaded calamari Calories
High-protein seafood with breaded fried coating
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fried breaded calamari (120 g) has 272 calories. That works out to 227 calories per 100 g. It contains 17.8 g of carbs, 18.4 g of protein, 13.4 g of fat and 1 g of fiber. Its 37.2 µg of Selenium covers 68% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Fried breaded calamari Nutrition Facts
Selected: 1 serving (medium) · 120 g
272
KCAL / 120G
Carbs
17.8g
· 6% DV
Protein
18.4g
· 37% DV
Fat
13.4g
· 17% 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 27% · Protein 28% · Fat 45%
Fried breaded calamari nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.1 g | |
| Sodium | 492 mg | 21% |
| Total carbohydrate | 17.8 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 18.4 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 Fried breaded calamari?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 272 kcal |
| 1 piece (small) | 12 g | 27 kcal |
| 1 ounce (small) | 28 g | 64 kcal |
| 5 piece (medium) | 60 g | 136 kcal |
| 8 piece (large) | 96 g | 218 kcal |
| 100 g | 100 g | 227 kcal |
| 10 piece (extra large) | 120 g | 272 kcal |
| 1 cup (medium) | 140 g | 318 kcal |
| 1 serving (large) | 180 g | 409 kcal |
Calculated from 227 calories per 100 g.
Frequently Asked Questions About Fried breaded calamari
What is fried breaded calamari made from?
Fried breaded calamari is made from squid, usually cut into rings, coated in flour or breadcrumbs, and fried. Some versions include the tentacles as well. It is commonly served as a starter with lemon and a dipping sauce.
Is fried breaded calamari squid?
Yes, fried breaded calamari is squid that has been coated and fried. “Calamari” is the culinary name commonly used for squid; the exact cut can vary, but rings are the familiar choice for this dish.
Why is fried breaded calamari chewy?
Fried breaded calamari is usually chewy because the squid has been overcooked. Fry the rings quickly in hot oil and remove them once the coating is golden. If the oil is not hot enough, the coating can absorb oil and turn soggy.
How do you make fried breaded calamari crispy?
To make fried breaded calamari crispy, pat the squid dry before coating it and fry it in hot oil without crowding the pan. Let the cooked rings drain on a wire rack rather than stacking them, which traps steam and softens the coating.
What sauce is served with fried breaded calamari?
Fried breaded calamari is often served with marinara sauce, lemon, or a creamy garlic dip. In Mediterranean restaurants, aioli is also common. Keep the sauce on the side so the breading stays crisp until each piece is eaten.
Can you air-fry fried breaded calamari?
Yes, you can air-fry breaded calamari. Arrange the pieces in a single layer, lightly spray them with oil, and cook until the coating is golden and crisp. Avoid overcrowding the basket, and follow the package directions if the calamari is sold frozen.
Can you cook frozen fried breaded calamari without thawing it?
Yes, packaged frozen breaded calamari can usually be cooked straight from frozen; thawing can make its coating soggy. Follow the cooking instructions on the package, since products and recommended methods vary. For homemade frozen calamari, check that the squid is cooked through before serving.
How do you reheat fried breaded calamari?
Reheat fried breaded calamari in an oven or air fryer to help restore the crisp coating. Spread the pieces out rather than piling them up. A microwave warms them, but usually leaves the breading soft, and reheating can make the squid tougher.
What should you serve with fried breaded calamari?
Fried breaded calamari pairs well with lemon, a dipping sauce, and a fresh salad. For a fuller meal, serve it with fries or roasted potatoes and vegetables. Add the sauce at the table so it does not soften the breading.
Is fried breaded calamari healthy?
Fried breaded calamari provides protein, but its breading and frying add fat and make it a richer choice than simply cooked squid. For a lighter preparation, bake or air-fry the coated rings and serve them with vegetables or salad.
Fried breaded calamari Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
3.12mg · 20% DV
Vitamin E
1.92mg · 13% DV
Biotin
3.6µg · 12% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
252mg · 36% DV
Iodine
41µg · 27% DV
Copper
0.22mg · 24% DV
Sodium
492mg · 21% DV
Potassium ⭐
306mg · 9% DV
Fried breaded calamari Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried breaded calamari
To burn the 272 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 Fried breaded calamari?
Fried breaded calamari is made from squid, usually cut into rings, coated in breadcrumbs or a seasoned flour mixture, then fried. It is popular around the Mediterranean and is a familiar starter at seafood restaurants in many English-speaking countries.
The coating turns crisp while the squid stays tender and slightly chewy. It is often served hot with lemon and a dipping sauce, either as a shared starter or alongside other seafood. Calamari provides protein, while the breading adds carbohydrates and frying contributes fat; it has about 15.3 g of protein per 100 g. For a lighter meal, share a portion and pair it with salad, or choose an oven-cooked version.
How Nutritious Is 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 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 Fried breaded calamari Contain Allergens?
Contains these allergens:
Which Diets Is Fried breaded calamari Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried breaded calamari Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.92g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 11.1:1
Above the ideal 4:1 (11.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.