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Curried squid Calories
High-protein squid dish prepared with curry
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Curried squid (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 5.9 g of carbs, 27.6 g of protein, 4.7 g of fat and 0.9 g of fiber. Its 2.4 mg of Copper covers 267% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Curried squid Nutrition Facts
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
5.9g
· 2% DV
Protein
27.6g
· 55% DV
Fat
4.7g
· 6% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 63% · Fat 24%
Curried squid nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 435 mg | 19% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 0.9 g | 3% |
| Protein | 27.6 g | 55% |
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 Curried squid?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 1 piece (small) | 20 g | 24 kcal |
| ½ cup (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 5 piece (medium) | 100 g | 118 kcal |
| 8 piece (large) | 160 g | 189 kcal |
| 1 cup (medium) | 180 g | 212 kcal |
| 1 serving (large) | 220 g | 260 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Curried squid
How do you make curried squid?
Make curried squid by briefly cooking cleaned squid in a curry-seasoned sauce. Tomato, coconut milk, or cream can form the base; add the squid near the end so it does not turn tough from overcooking.
Why is curried squid tough or rubbery?
Curried squid usually turns tough when it is cooked for too long. Cook it very briefly over high heat, or braise it gently until tender; cooking it for an in-between length of time often gives it a rubbery texture.
What kind of curry works best in curried squid?
Most curry powders or pastes work in curried squid, but their heat and flavor vary. A mild blend lets the squid stand out, while a stronger paste makes a bolder sauce; add it gradually and taste as you go.
Can you make curried squid with frozen squid?
Yes, frozen squid works well for curried squid. Thaw it in the refrigerator, drain it, and pat it dry before cooking; excess water can dilute the curry sauce and make the squid steam rather than sear.
How do you clean squid for curried squid?
To prepare squid for curried squid, remove the innards, transparent quill, and hard beak, then rinse and dry the body and tentacles. If the squid is already cleaned, just check it for any remaining cartilage before cutting.
What should you serve with curried squid?
Serve curried squid with rice or flatbread, which works well for soaking up the sauce. A crisp salad or lightly cooked vegetables can balance a rich curry, especially one made with coconut milk.
Is curried squid an Indian dish?
Curried squid is not one single traditional dish with a fixed origin; it combines squid with curry flavors found in many regional cuisines. Recipes vary widely, from tomato-based sauces to versions with coconut milk or local spice blends.
Can you make curried squid with coconut milk?
Yes, coconut milk makes a smooth, mildly sweet sauce for curried squid. Simmer the curry sauce first, then add the squid near the end and cook it only until done to help keep it tender.
How long does leftover curried squid keep in the fridge?
Store leftover curried squid in a covered container in the refrigerator and eat it within two days. Reheat only the portion you plan to serve, heating it thoroughly without leaving it on the stove long enough to toughen.
Should you use squid rings or whole squid for curried squid?
Either works for curried squid: rings cook quickly and are easy to serve, while whole small squid can make a more substantial presentation. Cut pieces to a similar size so they cook evenly in the curry.
Curried squid Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
4.05mg · 25% DV
B2
0.27mg · 21% DV
B5
0.75mg · 15% DV
Minerals
Copper
2.4mg · 267% DV
Selenium
54µg · 98% DV
Phosphorus
345mg · 49% DV
Iodine
42µg · 28% DV
Sodium
435mg · 19% DV
Potassium ⭐
383mg · 11% DV
Curried squid Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Curried squid
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 Curried squid?
Curried squid is made by cooking squid—often cut into rings or pieces—with curry spices and a seasoned sauce. The blend and cooking style vary: some versions are punchy and aromatic, while others have a milder, creamier sauce. Curry-seasoned squid appears in several coastal and curry-loving food traditions rather than belonging to just one fixed recipe.
Cooked briefly, the squid should be tender with a slight bite; overcooking can make it chewy. It works as a main with rice or flatbread, or as a sharing plate with salad and a squeeze of lemon. It is a protein-rich seafood choice, with relatively little carbohydrate per serving. For a lighter meal, keep the sauce modest and pair it with vegetables.
How Nutritious Is Curried squid?
Nutrient density
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.
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 Curried 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 Curried squid Contain Allergens?
No known major allergens
Which Diets Is Curried squid Good For?
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
— Not suitable
Low FODMAP
— Not suitable
Curried squid Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.