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Shrimp and Calamari Casserole Calories
High-protein seafood casserole
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shrimp and Calamari Casserole (220 g) has 277 calories. That works out to 126 calories per 100 g. It contains 9 g of carbs, 34.8 g of protein, 11.4 g of fat and 1.8 g of fiber. Its 3.6 µg of B12 covers 151% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Shrimp and Calamari Casserole Nutrition Facts
Selected: 1 serving (medium) · 220 g
277
KCAL / 220G
Carbs
9g
· 3% DV
Protein
34.8g
· 70% DV
Fat
11.4g
· 15% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 50% · Fat 37%
Shrimp and Calamari Casserole nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 4.73 g | 24% |
| Trans fat | 0.11 g | |
| Sodium | 946 mg | 41% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 1.8 g | 6% |
| Protein | 34.8 g | 70% |
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 Shrimp and Calamari Casserole?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 277 kcal |
| 1 tablespoon (small) | 25 g | 32 kcal |
| 100 g | 100 g | 126 kcal |
| 1 cup (medium) | 180 g | 227 kcal |
| 1 piece (small) | 180 g | 227 kcal |
| 1 piece (large) | 280 g | 353 kcal |
| 1 serving (large) | 300 g | 378 kcal |
| 1 pack (double) | 400 g | 504 kcal |
| 1 serving (jumbo) | 450 g | 567 kcal |
Calculated from 126 calories per 100 g.
Frequently Asked Questions About Shrimp and Calamari Casserole
What is Shrimp and Calamari Casserole?
Shrimp and Calamari Casserole is a seafood dish in which shrimp and squid are cooked with vegetables and sauce, often in an oven-safe dish. Recipes vary: tomatoes, onion, garlic, herbs, cream, or cheese may be included.
How do you make Shrimp and Calamari Casserole?
To make Shrimp and Calamari Casserole, prepare the vegetables and sauce first, then add the seafood so it does not overcook. Cook until the shrimp is just done and the calamari is tender; prolonged cooking can make squid chewy.
How do you keep the calamari tender in Shrimp and Calamari Casserole?
Keep the calamari tender in Shrimp and Calamari Casserole by avoiding a long, gentle simmer. Squid can become rubbery when cooked too long, so add it at the appropriate stage and stop cooking once it is tender.
Can you make Shrimp and Calamari Casserole with frozen seafood?
Yes, frozen shrimp and calamari work in Shrimp and Calamari Casserole. Thaw them in the refrigerator and drain them well before cooking; adding frozen seafood can release excess water and leave the sauce thin.
What sauce goes best with Shrimp and Calamari Casserole?
Tomato and garlic sauce is a popular match for Shrimp and Calamari Casserole, while cream-based sauces make it richer. Choose a sauce that complements the seafood without overpowering it, and avoid simmering the seafood in it for too long.
Can you prepare Shrimp and Calamari Casserole ahead of time?
You can prepare the vegetables and sauce for Shrimp and Calamari Casserole ahead of time, then cook the seafood close to serving. This makes it easier to keep the shrimp juicy and the calamari tender rather than reheating them for a long time.
Is Shrimp and Calamari Casserole a traditional dish from a particular country?
Shrimp and Calamari Casserole describes a style of seafood casserole rather than one dish with a universally agreed country of origin. Similar combinations appear in different coastal cuisines, with local sauces and seasonings shaping each version.
What can you serve with Shrimp and Calamari Casserole?
Serve Shrimp and Calamari Casserole with crusty bread, rice, or a simple green salad. Bread is useful for the sauce, while salad adds a fresh contrast; a side of rice makes the dish more substantial.
Can you freeze leftover Shrimp and Calamari Casserole?
You can freeze Shrimp and Calamari Casserole, but the shrimp and calamari may become firmer or softer after thawing and reheating. Cool it promptly, freeze it in an airtight container, and thaw it in the refrigerator before reheating.
How do you reheat Shrimp and Calamari Casserole without overcooking it?
Reheat Shrimp and Calamari Casserole gently in a covered pan over low heat, stirring carefully and adding a little water if the sauce is too thick. Stop as soon as it is hot throughout, since prolonged reheating can toughen the seafood.
Shrimp and Calamari Casserole Vitamins & Minerals
Vitamins
B12
3.63µg · 151% DV
B3
6.82mg · 43% DV
B2
0.26mg · 20% DV
B5
0.92mg · 18% DV
Minerals
Selenium
81µg · 147% DV
Phosphorus
451mg · 64% DV
Copper
0.48mg · 53% DV
Iodine
75µg · 50% DV
Sodium
946mg · 41% DV
Potassium ⭐
594mg · 17% DV
Shrimp and Calamari Casserole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shrimp and Calamari Casserole
To burn the 277 calories in 1 serving (medium) (220 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 Shrimp and Calamari Casserole?
Shrimp and Calamari Casserole is a Turkish-style seafood dish made by cooking squid and shrimp in a casserole, often with tomato, pepper, garlic and spices. Recipes vary, and some versions are finished with cheese under the grill.
The seafood stays tender while the sauce brings a savoury, gently sweet note. Serve it hot as a main, with salad and bread to soak up the juices; it also works well as part of a larger Mediterranean-style spread. It is protein-rich, with 15.8 g of protein per 100 g. For a lighter meal, keep the added oil modest and pair it with plenty of vegetables.
How Nutritious Is Shrimp and Calamari Casserole?
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 Shrimp and Calamari Casserole 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 Shrimp and Calamari Casserole Contain Allergens?
Contains these allergens:
Which Diets Is Shrimp and Calamari Casserole 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
Shrimp and Calamari Casserole Fat Profile
SATURATED
4.73g
MONOUNSATURATED
3.92g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.