100 g of Cooked squid has 92 calories. It contains 3.1 g of carbs, 15.6 g of protein, 1.4 g of fat and 0 g of fiber. Its 1.9 mg of Copper covers 211% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Cooked squid Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.1g

· 1% DV

Protein

15.6g

· 31% DV

Fat

1.4g

· 2% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 14% · Protein 71% · Fat 15%

Cooked squid Vitamins & Minerals

Vitamins

B12

1.3µg · 54% DV

0.41mg · 32% DV

2.2mg · 14% DV

Biotin

4µg · 13% DV

Minerals

Copper

2mg · 222% DV

Selenium

44.8µg · 81% DV

Phosphorus

221mg · 32% DV

Iodine

30µg · 20% DV

How Nutritious Is Cooked squid?

Nutrient density

High

78/ 100

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

54/ 100

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.

Cooked squid Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.1

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cooked squid

To burn the 92 calories in 100 g:

🚶

23min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cooked squid 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 Cooked squid Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cooked squid Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Cooked squid Fat Profile

SATURATED

0.36g

MONOUNSATURATED

0.29g

POLYUNSATURATED

0.52g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Cooked squid

🦑vs🐟

Cooked squid vs Salmon Fillet114 kcal fewer per 100 g

→🦑vs🐟

Cooked squid vs Canned Tuna24 kcal fewer per 100 g

→🦑vs🐟

Cooked squid vs Fish18 kcal fewer per 100 g

→🦑vs🐟

Cooked squid vs Tuna40 kcal fewer per 100 g

→

Foods Similar to Cooked squid

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Cooked squid

How many calories are in cooked squid?

Cooked squid contains 92 calories per 100 g. A 100 g serving also provides 15.6 g of protein, 3.1 g of carbohydrates, and 1.4 g of fat.

Is cooked squid suitable for a keto diet?

Yes, cooked squid is compatible with a keto diet. It contains 3.1 g of carbohydrates per 100 g and has a glycemic index of 0.

Have another question about Cooked squid?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026