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Fried Calamari (Oil Drained) Calories
Protein and mineral source, moderate fat, fried seafood
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fried Calamari (Oil Drained) (120 g) has 234 calories. That works out to 195 calories per 100 g. It contains 14.6 g of carbs, 22.2 g of protein, 9.8 g of fat and 0.7 g of fiber. Its 38.4 µg of Selenium covers 70% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Fried Calamari (Oil Drained) Nutrition Facts
Selected: 1 serving (medium) · 120 g
234
KCAL / 120G
Carbs
14.6g
· 5% DV
Protein
22.2g
· 44% DV
Fat
9.8g
· 13% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 38% · Fat 37%
Fried Calamari (Oil Drained) nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 14.6 g | 5% |
| Fiber | 0.7 g | 3% |
| Protein | 22.2 g | 44% |
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 Calamari (Oil Drained)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 234 kcal |
| 1 piece (medium) | 30 g | 59 kcal |
| 1 piece (large) | 50 g | 98 kcal |
| 1 serving (small) | 80 g | 156 kcal |
| 100 g | 100 g | 195 kcal |
| 1 cup (medium) | 100 g | 195 kcal |
| 5 piece (medium) | 120 g | 234 kcal |
| 1 cup (large) | 150 g | 293 kcal |
| 1 serving (large) | 180 g | 351 kcal |
| 10 piece (large) | 240 g | 468 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Fried Calamari (Oil Drained)
What is fried calamari made of?
Fried calamari is made from squid, usually sliced into rings or cut into pieces, coated, and fried. The rings come from the squid’s body; the tentacles may be cooked and served too.
Is calamari squid or octopus?
Calamari is squid, not octopus. The word commonly refers to squid prepared as food, especially battered or breaded rings, though dishes can include other cuts of squid as well.
Why is fried calamari chewy?
Fried calamari turns chewy when squid is cooked for too long or at an unsuitable heat. Fry it quickly in properly heated oil; prolonged cooking can make the squid tough and rubbery.
How do you make fried calamari crispy?
To make fried calamari crispy, pat the squid dry, coat it lightly, and fry in hot oil without crowding the pan. Drain it after frying and serve promptly, since trapped steam softens the coating.
What sauce goes with fried calamari?
Marinara is a classic sauce for fried calamari, while lemon wedges are often served alongside it. Aioli or tartar sauce also works; serve sauces on the side so the coating stays crisp.
Can you eat the tentacles in fried calamari?
Yes, squid tentacles are edible and are sometimes served with fried calamari rings. They have a different shape and texture from the rings, but can be coated and cooked in the same way.
How do you reheat fried calamari without making it soggy?
Reheat fried calamari in an oven or air fryer rather than a microwave. Spread the pieces in a single layer and heat them until hot; crowding traps steam and makes the coating soft.
How long does fried calamari last in the fridge?
Keep leftover fried calamari in a covered container in the refrigerator and eat it within a few days. Refrigerate it promptly after serving, and discard it if it has been left out for an extended time.
Can you freeze fried calamari?
Yes, you can freeze fried calamari, although its coating may lose some crispness after thawing. Cool it first, pack it in an airtight container, and reheat it in an oven or air fryer.
Is fried calamari healthy?
Fried calamari provides protein, but its coating and frying add fat and refined starch compared with plain squid. Pairing a moderate serving with vegetables and lemon rather than a large portion of rich sauce makes for a lighter meal.
Fried Calamari (Oil Drained) Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.64mg · 17% DV
B5
0.6mg · 12% DV
Vitamin E
1.32mg · 9% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
252mg · 36% DV
Copper
0.22mg · 24% DV
Sodium
396mg · 17% DV
Potassium ⭐
312mg · 9% DV
Fried Calamari (Oil Drained) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried Calamari (Oil Drained)
To burn the 234 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 Calamari (Oil Drained)?
Fried calamari with the oil drained is squid cut into rings or pieces, lightly coated and cooked in hot oil. It is especially familiar in Mediterranean cooking, where it is often served as a shared starter or bar snack. The coating turns crisp while the squid stays tender; a squeeze of lemon and a dipping sauce are common accompaniments, though a simple salad also makes a good pairing.
It provides protein, with a moderate amount of fat for a fried seafood dish. Draining it well and serving it with vegetables rather than extra fried sides keeps the plate lighter.
How Nutritious Is Fried Calamari (Oil Drained)?
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 Calamari (Oil Drained) 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 Calamari (Oil Drained) Contain Allergens?
Contains these allergens:
Which Diets Is Fried Calamari (Oil Drained) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried Calamari (Oil Drained) Fat Profile
SATURATED
2.04g
MONOUNSATURATED
3.12g
POLYUNSATURATED
2.52g
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.