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Dried squid Calories
High-protein, low-carb seafood snack with high sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Dried squid (20 g) has 66 calories. That works out to 330 calories per 100 g. It contains 1.1 g of carbs, 12.4 g of protein, 0.8 g of fat and 0 g of fiber. Its 1.2 µg of B12 covers 52% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Dried squid Nutrition Facts
Selected: 1 piece (medium) · 20 g
66
KCAL / 20G
Carbs
1.1g
· 0% DV
Protein
12.4g
· 25% DV
Fat
0.8g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 81% · Fat 12%
Dried squid nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 290 mg | 13% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 12.4 g | 25% |
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 Medium Dried squid?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 66 kcal |
| 1 piece (small) | 10 g | 33 kcal |
| 1 serving (mini) | 15 g | 50 kcal |
| ½ cup (shredded) | 25 g | 83 kcal |
| 1 serving (medium) | 30 g | 99 kcal |
| 1 piece (large) | 35 g | 115 kcal |
| 1 serving (large) | 50 g | 165 kcal |
| 1 cup (shredded) | 50 g | 165 kcal |
| 100 g | 100 g | 330 kcal |
Calculated from 330 calories per 100 g.
Frequently Asked Questions About Dried squid
How do you eat dried squid?
Dried squid can be eaten as a chewy snack, or briefly grilled and cut into strips. It is often served with a dipping sauce; avoid prolonged heating, which can make it tougher.
How do you soften dried squid?
Soften dried squid by soaking it briefly in warm water, then draining it. Use the softened squid in soup, rice dishes, or stir-fries; a long soak can wash away some of its flavor.
Can you grill dried squid?
Yes, dried squid can be grilled briefly to warm it and bring out its aroma. Take it off as soon as it is heated, since grilling it for too long can make it excessively tough and chewy.
How should you store dried squid after opening?
Keep dried squid tightly sealed in a cool, dry place, and refrigerate it after opening to protect it from moisture. Discard it if you notice mold, an unusual odor, or a sticky texture.
Is dried squid high in sodium?
Yes, dried squid can be high in sodium, especially when it has been salted or seasoned. Frequent servings can add substantially to your salt intake, so pair it with less salty foods and keep portions modest.
Do you need to soak dried squid before eating it?
No, dried squid does not need soaking if you enjoy it as a chewy snack. Soak it briefly in warm water only when you want a softer texture or plan to add it to a cooked dish.
Why is dried squid so chewy?
Dried squid is chewy because drying removes much of its moisture and concentrates its firm texture. Briefly soaking it can make it softer, while prolonged grilling or cooking usually makes it tougher.
Can you rehydrate dried squid for cooking?
Yes, dried squid can be rehydrated by soaking it in warm water until it softens, then draining it before cooking. Add it to soups, rice dishes, or stir-fries, and avoid using a lengthy soak that dulls its flavor.
How long does dried squid last?
Unopened dried squid generally keeps until the date printed on its package when stored sealed and dry. After opening, keep it airtight and refrigerated; discard it if its smell, appearance, or texture changes noticeably.
Can you eat dried squid every day?
Eating dried squid every day may add too much sodium to your diet, particularly if the product is heavily salted. If you have been advised to restrict salt, ask your clinician or dietitian how often it fits your needs.
Dried squid Vitamins & Minerals
Vitamins
B12
1.24µg · 52% DV
B3
1.56mg · 10% DV
B2
0.07mg · 5% DV
B5
0.22mg · 4% DV
Minerals
Copper
0.38mg · 42% DV
Selenium
16µg · 29% DV
Iodine
36µg · 24% DV
Phosphorus
104mg · 15% DV
Sodium
290mg · 13% DV
Potassium ⭐
82mg · 2% DV
Dried squid Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried squid
To burn the 66 calories in 1 piece (medium) (20 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 Dried squid?
Dried squid is made by cleaning squid, cutting it into strips or pieces and drying it. It is a familiar snack in parts of East and Southeast Asia, where it may be sold plain or with sweet, spicy or savoury seasoning.
Chewy and distinctly briny, it is often eaten as-is between meals, sometimes alongside a drink; some varieties are briefly grilled for extra aroma. It is protein-rich and low in carbohydrates, though often quite salty. A medium piece is about 20 g, so start with one and pair it with water or fresh fruit if you want a lighter snack.
How Nutritious Is Dried 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 Dried squid 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 Dried squid Contain Allergens?
No known major allergens
Which Diets Is Dried 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
Dried squid Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.