1 piece (medium) of Raw Squid (60 g) has 55 calories. That works out to 92 calories per 100 g. It contains 1.9 g of carbs, 9.4 g of protein, 0.8 g of fat and 0 g of fiber. Its 26.4 µg of Selenium covers 48% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Raw Squid Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.1g

· 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 14% · Protein 71% · Fat 15%

Raw Squid 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 Raw Squid?

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.

Raw Squid 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 Raw Squid

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 Raw Squid Processed?

NOVA 1

Unprocessed

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 Raw Squid 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 Raw 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

Raw Squid 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 Raw Squid

🦑vs🐟

Raw Squid vs Salmon Fillet114 kcal fewer per 100 g

→🦑vs🐟

Raw Squid vs Canned Tuna24 kcal fewer per 100 g

→🦑vs🐟

Raw Squid vs Fish18 kcal fewer per 100 g

→🦑vs🐟

Raw Squid vs Tuna40 kcal fewer per 100 g

→

Foods Similar to Raw Squid

🐟

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 Raw Squid

How many calories and how much protein are in raw squid?

Raw squid provides 92 calories and 15.6 g of protein per 100 g. It also contains 1.4 g of fat and 3.1 g of carbohydrates.

Is raw squid suitable for a keto diet?

Yes, raw squid is compatible with keto and ketovore diets. It contains 3.1 g of carbohydrates per 100 g and has a glycemic index of 0.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026