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Low-oil shrimp and squid sauté Calories
A protein-rich seafood mix sautéed with a small amount of oil.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil shrimp and squid sauté (180 g) has 227 calories. That works out to 126 calories per 100 g. It contains 3.8 g of carbs, 33.3 g of protein, 7.9 g of fat and 0.4 g of fiber. Its 3.8 µg of B12 covers 158% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Low-oil shrimp and squid sauté Nutrition Facts
Selected: 1 serving (medium) · 180 g
227
KCAL / 180G
Carbs
3.8g
· 1% DV
Protein
33.3g
· 67% DV
Fat
7.9g
· 10% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 61% · Fat 32%
Low-oil shrimp and squid sauté nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 227 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 648 mg | 28% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 33.3 g | 67% |
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 Low-oil shrimp and squid sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 227 kcal |
| 1 tablespoon (medium) | 18 g | 23 kcal |
| 1 ounce (medium) | 28 g | 35 kcal |
| 1 piece (medium) | 30 g | 38 kcal |
| 100 g | 100 g | 126 kcal |
| 1 serving (small) | 120 g | 151 kcal |
| 1 cup (chopped) | 150 g | 189 kcal |
| 1 cup (large) | 210 g | 265 kcal |
| 1 serving (large) | 250 g | 315 kcal |
Calculated from 126 calories per 100 g.
Frequently Asked Questions About Low-oil shrimp and squid sauté
How do you make low-oil shrimp and squid sauté?
Make low-oil shrimp and squid sauté by cooking cleaned, dried seafood quickly in a hot pan with a small amount of oil. Add the seafood in batches if needed so the pan stays hot, and take it off the heat as soon as the shrimp turn opaque and the squid is tender.
How do you keep low-oil shrimp and squid sauté from turning rubbery?
Keep low-oil shrimp and squid sauté tender by avoiding overcooking, especially the squid. Cook it briefly over high heat and remove the seafood as soon as it is opaque and cooked through; leaving it in the pan while other ingredients cook can make it tough.
Should shrimp or squid go into low-oil shrimp and squid sauté first?
Add whichever seafood needs longer to cook first when making low-oil shrimp and squid sauté. Small shrimp often cook quickly, so adding them after larger squid pieces helps both finish at about the same time without becoming tough.
Can you make low-oil shrimp and squid sauté with frozen seafood?
Yes, frozen seafood works for low-oil shrimp and squid sauté. Thaw it in the refrigerator, drain it well, and pat it dry before cooking; excess water can cool the pan and leave the seafood watery instead of lightly browned.
What seasonings work well in low-oil shrimp and squid sauté?
Garlic, lemon, parsley, black pepper, and chili work well in low-oil shrimp and squid sauté. Add lemon near the end so its fresh flavor remains, and season lightly at first because seafood’s delicate taste can be overwhelmed by heavy sauces.
Do you need to marinate seafood for low-oil shrimp and squid sauté?
No, marinating is not necessary for low-oil shrimp and squid sauté. If you want extra flavor, briefly season the seafood with garlic, pepper, or herbs; avoid a long acidic marinade, which can change the texture of the squid.
What should you serve with low-oil shrimp and squid sauté?
Serve low-oil shrimp and squid sauté with rice, crusty bread, or pasta to make it a fuller meal. For a lighter plate, pair it with a crisp salad or cooked vegetables and add lemon at the table.
How long does low-oil shrimp and squid sauté keep in the fridge?
Low-oil shrimp and squid sauté keeps in the refrigerator for up to 3 days when placed in a covered container within 2 hours of cooking. Discard it if it sat out longer or develops an unusual smell or texture.
Can you reheat low-oil shrimp and squid sauté without drying it out?
Yes, reheat low-oil shrimp and squid sauté briefly in a covered pan over low heat, adding a splash of water if needed. Stop once it is hot throughout; prolonged reheating can make the shrimp and squid dry or rubbery.
Is low-oil shrimp and squid sauté a good high-protein dinner?
Yes, low-oil shrimp and squid sauté can make a protein-rich dinner, and using little oil keeps the preparation lighter than deep-frying. Pair it with vegetables and a suitable serving of rice, bread, or another grain for a more complete meal.
Low-oil shrimp and squid sauté Vitamins & Minerals
Vitamins
B12
3.78µg · 158% DV
B3
5.04mg · 32% DV
Biotin
5.76µg · 19% DV
B5
0.76mg · 15% DV
Minerals
Selenium
76µg · 138% DV
Copper
0.76mg · 84% DV
Phosphorus
378mg · 54% DV
Iodine
63µg · 42% DV
Sodium
648mg · 28% DV
Potassium ⭐
486mg · 14% DV
How to Burn Off Low-oil shrimp and squid sauté
To burn the 227 calories in 1 serving (medium) (180 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 Low-oil shrimp and squid sauté?
Low-oil shrimp and squid sauté brings shrimp and squid together in a pan with a modest amount of oil. It is a simple seafood preparation rather than a dish tied to one specific region, and can be seasoned with garlic, lemon, herbs or spices to suit the cook.
The shrimp stays tender while the squid is best when just cooked and still pleasantly springy. Serve it hot as a light main with salad or vegetables, or offer it as part of a seafood spread with bread for soaking up the juices. It is protein-rich and relatively low in carbohydrates, with 18.5 g of protein per 100 g. Keep the oil measured and add extra vegetables for a lighter, more filling plate.
How Nutritious Is Low-oil shrimp and squid sauté?
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 Low-oil shrimp and squid sauté 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 Low-oil shrimp and squid sauté Contain Allergens?
No known major allergens
Which Diets Is Low-oil shrimp and squid sauté 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
✓ Suitable
Low FODMAP
— Not suitable
Low-oil shrimp and squid sauté Fat Profile
SATURATED
1.44g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.