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Marinated calamari salad Calories
High-protein, low-carb seafood salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Marinated calamari salad (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 5.1 g of carbs, 23.7 g of protein, 7.1 g of fat and 0.6 g of fiber. Its 46.5 µg of Selenium covers 85% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Marinated calamari salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
5.1g
· 2% DV
Protein
23.7g
· 47% DV
Fat
7.1g
· 9% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 53% · Fat 36%
Marinated calamari salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 615 mg | 27% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 0.6 g | 2% |
| Protein | 23.7 g | 47% |
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 Marinated calamari salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 1 piece (small) | 18 g | 21 kcal |
| ½ cup (half) | 70 g | 83 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 100 g | 118 kcal |
| 6 piece (medium) | 108 g | 127 kcal |
| 1 cup (whole) | 140 g | 165 kcal |
| 10 piece (large) | 180 g | 212 kcal |
| 1 serving (large) | 220 g | 260 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Marinated calamari salad
What is marinated calamari salad made of?
Marinated calamari salad is made with cooked squid tossed in a tangy dressing, often olive oil, lemon, garlic, and herbs. Recipes may add ingredients such as celery, onion, or olives, but the squid and bright marinade are the defining parts.
How do you make marinated calamari salad tender?
Cook the calamari briefly or use a slow-cooking method; the in-between cooking time is what often leaves it rubbery. For marinated calamari salad, cool the cooked squid before dressing it, since lemon marinade will not reliably tenderize overcooked calamari.
Can you make marinated calamari salad with frozen squid?
Yes, frozen squid works well in marinated calamari salad. Thaw it in the refrigerator, drain it thoroughly, and pat it dry before cooking so excess water does not dilute the dressing or prevent even cooking.
Is marinated calamari salad served cold?
Yes, marinated calamari salad is usually served chilled or at room temperature. Chill the cooked squid before adding the dressing, and give the salad a gentle toss before serving so the oil, citrus, and herbs are evenly distributed.
How long should calamari marinate for marinated calamari salad?
Let the cooked calamari sit with its dressing long enough to take on the citrus and herb flavors, then taste and serve. Avoid leaving it in a strongly acidic marinade for too long, as the texture can become less pleasant.
What is the difference between calamari salad and octopus salad?
Marinated calamari salad uses squid, while octopus salad uses octopus; they are not interchangeable names for the same dish. Octopus generally needs a different cooking approach to become tender, even when both salads use a lemon-and-olive-oil dressing.
What dressing goes best with marinated calamari salad?
A lemon and olive oil dressing with garlic and fresh parsley is a classic choice for marinated calamari salad. Its bright flavor complements the seafood without masking it; add the lemon gradually and adjust the seasoning just before serving.
What should you serve with marinated calamari salad?
Serve marinated calamari salad with crusty bread, a simple green salad, or other Mediterranean-style sides. These pairings complement the citrusy seafood without competing with its flavor, making the salad suitable as either a starter or part of a light meal.
How long does marinated calamari salad keep in the fridge?
Keep marinated calamari salad covered in the refrigerator and chill leftovers promptly after serving. Seafood salad is perishable, so discard it if it has been left warm for an extended period or develops an unusual smell or appearance.
Can you eat marinated calamari salad during pregnancy?
Yes, marinated calamari salad can be eaten during pregnancy when the calamari is fully cooked and the salad has been kept refrigerated. Avoid raw or undercooked squid; ask your healthcare professional if you have an individual medical concern.
Marinated calamari salad Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
3.9mg · 24% DV
B5
0.83mg · 17% DV
B2
0.18mg · 14% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
342mg · 49% DV
Copper
0.27mg · 30% DV
Iodine
42µg · 28% DV
Sodium
615mg · 27% DV
Potassium ⭐
369mg · 11% DV
Marinated calamari salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Marinated calamari salad
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 Marinated calamari salad?
Marinated calamari salad is a Mediterranean-style seafood dish made with cooked, sliced squid tossed in a tangy dressing, often featuring olive oil, lemon or vinegar, and herbs. Depending on the recipe, it may also include onion or other vegetables; there is no single fixed regional version.
The calamari has a mild, briny flavour and a tender, slightly springy texture, balanced by the bright marinade. It is served chilled or at room temperature as a starter or part of a seafood spread, and can also make a light lunch with crusty bread or greens. It is notably high in protein, with 15.8 g per 100 g. For a lighter plate, use the dressing sparingly and add plenty of fresh vegetables.
How Nutritious Is Marinated calamari salad?
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 Marinated calamari salad 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 Marinated calamari salad Contain Allergens?
No known major allergens
Which Diets Is Marinated calamari salad 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
Marinated calamari salad Fat Profile
SATURATED
1.35g
MONOUNSATURATED
2.55g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.