Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Rich in protein and minerals, low-fat seafood and mushroom combination.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Calamari sautéed with mushrooms (150 g) has 135 calories. That works out to 90 calories per 100 g. It contains 4.8 g of carbs, 20.3 g of protein, 3.3 g of fat and 1.7 g of fiber. Its 1.7 µg of B12 covers 69% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
135
KCAL / 150G
Carbs
4.8g
· 2% DV
Protein
20.3g
· 41% DV
Fat
3.3g
· 4% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 62% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 1.7 g | 6% |
| Protein | 20.3 g | 41% |
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
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 135 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (small) | 100 g | 90 kcal |
| 1 piece (medium) | 120 g | 108 kcal |
| 1 cup (medium) | 130 g | 117 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1 serving (large) | 200 g | 180 kcal |
| 1 cup (large) | 200 g | 180 kcal |
Calculated from 90 calories per 100 g.
Make calamari sautéed with mushrooms by browning the mushrooms first, then quickly cooking the calamari in a hot pan and combining them at the end. Add garlic, olive oil, and a squeeze of lemon for a simple finish.
Keep calamari sautéed with mushrooms tender by cooking the calamari very briefly over high heat, or braising it for a much longer time. For a quick sauté, cut it into rings and remove it from the pan as soon as it turns opaque.
Yes, calamari sautéed with mushrooms works with frozen calamari. Thaw it in the refrigerator, then drain and pat it dry before cooking; excess water can make the ingredients steam rather than brown.
Cremini or white button mushrooms are reliable choices for calamari sautéed with mushrooms because their mild flavor complements the seafood. Oyster mushrooms also work well; cook the mushrooms first so their moisture evaporates before adding the calamari.
A brief marinade can add flavor to calamari sautéed with mushrooms, but it is not essential. Use olive oil, garlic, and lemon zest; avoid leaving the calamari in lemon juice for long, as acid can affect its texture.
A light garlic, olive oil, and lemon sauce suits calamari sautéed with mushrooms. For a richer variation, stir in a little cream at the end, but keep the sauce modest so it does not overpower the calamari.
To clean calamari for calamari sautéed with mushrooms, separate the body and tentacles, remove the innards, transparent quill, and beak, then rinse and dry it. If buying cleaned calamari, check for any remaining cartilage before slicing.
Serve calamari sautéed with mushrooms with crusty bread, rice, or a crisp green salad. A lemony salad balances the savory mushrooms, while roasted potatoes make the meal more substantial.
Yes, you can reheat calamari sautéed with mushrooms if it has been refrigerated promptly in a covered container. Warm it briefly in a skillet until hot throughout; prolonged reheating can make the calamari chewy.
Yes, calamari sautéed with mushrooms can be made without wine. Use a little seafood stock or water to deglaze the pan, then finish with lemon juice; wine is optional, not necessary for the dish.
Vitamins
B12
1.65µg · 69% DV
B3
3.15mg · 20% DV
B5
0.75mg · 15% DV
B2
0.14mg · 11% DV
Minerals
Selenium
27µg · 49% DV
Copper
0.38mg · 42% DV
Phosphorus
270mg · 39% DV
Iodine
27µg · 18% DV
Sodium
315mg · 14% DV
Potassium ⭐
390mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 135 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.
Calamari sautéed with mushrooms pairs sliced squid with mushrooms, cooked together in a pan. It is a straightforward seafood preparation rather than a dish tied to one particular region; garlic, olive oil and herbs are common companions that let the mild seafood and earthy mushrooms shine.
Serve it hot as a light main with salad or bread, or offer a smaller portion as a starter. The squid should be tender with a little bite, while the mushrooms soften and take on a savoury, browned flavour. This combination is relatively low in fat and provides protein; a 100 g portion has 13.5 g of protein. A squeeze of lemon brightens the dish, and keeping the cooking time brief helps prevent the squid from turning tough.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.75g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.