1 piece (medium) of Grilled calamari (120 g) has 110 calories. That works out to 92 calories per 100 g. It contains 2.6 g of carbs, 18.7 g of protein, 1.7 g of fat and 0 g of fiber. Its 52.8 µg of Selenium covers 96% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Grilled calamari Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.2g

· 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 11% · Protein 74% · Fat 15%

Grilled calamari Vitamins & Minerals

Vitamins

B12

1.3µg · 54% DV

2.1mg · 13% DV

0.5mg · 10% DV

Vitamin E

1.2mg · 8% DV

Minerals

Selenium

44µg · 80% DV

Phosphorus

221mg · 32% DV

Zinc

2mg · 18% DV

Iodine

20µg · 13% DV

How Nutritious Is Grilled calamari?

Nutrient density

High

70/ 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.

Grilled calamari Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Grilled calamari

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 Grilled calamari 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 Grilled calamari Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Grilled calamari 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

Grilled calamari Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Grilled calamari

🦑vs🐟

Grilled calamari vs Salmon Fillet114 kcal fewer per 100 g

→🦑vs🐟

Grilled calamari vs Canned Tuna24 kcal fewer per 100 g

→🦑vs🐟

Grilled calamari vs Fish18 kcal fewer per 100 g

→🦑vs🐟

Grilled calamari vs Tuna40 kcal fewer per 100 g

→

Foods Similar to Grilled calamari

🐟

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 Grilled calamari

How do you keep grilled calamari tender?

Cook it very quickly over high heat, or use a long, gentle cooking method before grilling. Cooking it for a medium length of time is most likely to make it chewy.

Should calamari be marinated before grilling?

It is not essential, but a short marinade with olive oil, garlic, herbs and lemon can add flavor. Avoid leaving it in acidic ingredients for too long, as the texture can become overly soft.

Why does grilled calamari turn rubbery?

It is usually caused by overcooking or cooking at the wrong duration. Calamari muscle fibers tighten quickly with heat, so brief high-heat cooking works best.

What goes well with grilled calamari?

Rocket, tomatoes, leafy salads, grilled vegetables and lemon are natural pairings. For a more substantial meal, add an olive-oil-based salad and, if desired, potatoes or a whole-grain side.

Is grilled calamari good after a workout?

Because it provides protein, it can fit into a post-workout meal. Pairing it with a carbohydrate source and vegetables can make the meal more balanced for recovery and energy needs.

Can you eat grilled calamari late at night?

A moderate portion prepared without heavy sauces can be a relatively light evening meal. People with reflux may find that lemon, chili or garlic-heavy seasonings worsen symptoms.

Can frozen calamari be grilled?

Yes. Thaw it in the refrigerator and pat it dry thoroughly before cooking, which helps it sear rather than steam on the grill.

How long does cooked grilled calamari keep in the fridge?

Refrigerate it within two hours of cooking and eat it within 1 to 2 days. Discard it if it develops a strong off smell, a slimy surface or unusual discoloration.

Can grilled calamari be reheated?

Yes, but prolonged reheating can make it tough. Reheat it briefly in a hot pan or on a grill rather than microwaving it for an extended time.

Who should be careful with grilled calamari?

Anyone with a shellfish or fish allergy should avoid it because allergic reactions can be serious. People managing gout, high uric acid, cholesterol concerns or kidney disease should discuss how often to eat seafood with a healthcare professional.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026