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Marinated squid Calories
Protein-rich marinated seafood
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Marinated squid has 120 calories. It contains 4.1 g of carbs, 18.2 g of protein, 3.3 g of fat and 0 g of fiber. Its 38 µg of Selenium covers 69% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Marinated squid Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
4.1g
· 1% DV
Protein
18.2g
· 36% DV
Fat
3.3g
· 4% 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 14% · Protein 61% · Fat 25%
Marinated squid nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.65 g | 3% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.2 g | 36% |
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 squid?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 120 kcal |
| 1 tablespoon (chopped) | 15 g | 18 kcal |
| 2 tablespoon (chopped) | 30 g | 36 kcal |
| ½ cup (chopped) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (large) | 120 g | 144 kcal |
| 1 cup (chopped) | 150 g | 180 kcal |
| 1 serving (large) | 200 g | 240 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Marinated squid
What is marinated squid?
Marinated squid is squid seasoned or soaked in a mixture such as oil, citrus, vinegar, herbs, or spices. Marinating does not necessarily cook it, so check whether it is sold raw or ready to eat before serving.
How do you cook marinated squid?
Cook marinated squid quickly over high heat on a grill or in a hot pan. Remove excess marinade first to help it sear, and avoid prolonged cooking, which can make squid tough and chewy.
Is marinated squid already cooked?
Not necessarily. Marinating squid in lemon juice or vinegar does not reliably make it safe to eat raw; cook it if it is raw, and follow the package directions if it is sold ready to eat.
How do you make marinated squid tender?
Cook marinated squid briefly over high heat, or use a properly tested slow-cooking method; the in-between cooking time often makes squid chewy. Avoid leaving it for a long time in a strongly acidic marinade, which can affect its texture.
How long should squid marinate?
A short marinating time is usually enough for squid to take on flavor. Keep it refrigerated while it marinates, and avoid leaving it for hours in a highly acidic mixture, which can make the surface mushy.
Can you grill marinated squid?
Yes, marinated squid works well on a hot grill. Thread pieces onto skewers or use a grill basket so they do not fall through, and turn them promptly rather than letting them cook for a long time.
What should you serve with marinated squid?
Serve marinated squid with lemon, fresh herbs, and a crisp salad for a light meal. Crusty bread, potatoes, or rice also pair well, especially when the marinade is flavorful enough to dress the sides.
How long does marinated squid last in the fridge?
Keep marinated squid covered and refrigerated, and follow the storage instructions for the specific product. Once opened, use it within the package’s stated period; do not leave it at room temperature for an extended time.
Can you freeze marinated squid?
Yes, marinated squid can be frozen in an airtight, freezer-safe container, though thawing may soften its texture. Defrost it in the refrigerator, and do not refreeze raw squid that has already been thawed.
Does lemon juice cook marinated squid?
No, lemon juice does not cook marinated squid in the food-safety sense. It can change the squid’s surface texture and flavor, but raw squid still needs proper cooking before it is eaten.
Marinated squid Vitamins & Minerals
Vitamins
B12
1.3µg · 54% DV
B2
0.28mg · 22% DV
B3
2.5mg · 16% DV
B5
0.45mg · 9% DV
Minerals
Selenium
38µg · 69% DV
Copper
0.3mg · 33% DV
Phosphorus
205mg · 29% DV
Iodine
35µg · 23% DV
Sodium
450mg · 20% DV
Potassium ⭐
235mg · 7% DV
Marinated squid Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Marinated squid
To burn the 120 calories in 100 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 squid?
Marinated squid is squid rested in a seasoned marinade, with the exact ingredients varying by recipe. The marinade adds flavour before the squid is cooked or served as part of a prepared seafood dish.
It fits naturally on a Mediterranean-style meze or antipasto spread, and can also be served with salad, lemon and other seafood. Its nutritional profile is protein-forward: a 100 g serving provides 18.2 g of protein. For a lighter plate, choose grilled or briefly pan-cooked squid rather than a heavily fried version, and pair it with vegetables.
How Nutritious Is Marinated 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 Marinated 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 Marinated squid Contain Allergens?
No known major allergens
Which Diets Is Marinated 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
Marinated squid Fat Profile
SATURATED
0.65g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.