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Shrimp and squid casserole Calories
High-protein baked seafood casserole
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shrimp and squid casserole (220 g) has 282 calories. That works out to 128 calories per 100 g. It contains 7 g of carbs, 41.6 g of protein, 9 g of fat and 0.7 g of fiber. Its 74.8 µg of Selenium covers 136% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Shrimp and squid casserole Nutrition Facts
Selected: 1 serving (medium) · 220 g
282
KCAL / 220G
Carbs
7g
· 3% DV
Protein
41.6g
· 83% DV
Fat
9g
· 12% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 60% · Fat 30%
Shrimp and squid casserole nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 282 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 792 mg | 34% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 0.7 g | 3% |
| Protein | 41.6 g | 83% |
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 squid casserole?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 282 kcal |
| 1 tablespoon (grated) | 18 g | 23 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 140 g | 179 kcal |
| 1 serving (small) | 180 g | 230 kcal |
| 1 piece (medium) | 220 g | 282 kcal |
| 1 cup (medium) | 240 g | 307 kcal |
| 1 serving (large) | 300 g | 384 kcal |
| 1 piece (large) | 320 g | 410 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Shrimp and squid casserole
How do you make shrimp and squid casserole?
Shrimp and squid casserole is made by baking shrimp and squid with vegetables, seasonings, and a little liquid or sauce. Add the shrimp toward the end of cooking so they turn opaque without drying out, and check that the squid is tender.
What goes in shrimp and squid casserole?
Shrimp and squid casserole commonly contains shrimp, squid, tomatoes, peppers, onion, and garlic. Olive oil and herbs such as oregano add flavor, while some versions finish with grated cheese; recipes vary by region and household.
Why is the squid in shrimp and squid casserole tough?
Squid in shrimp and squid casserole usually turns tough when it is overcooked. Keep an eye on its texture as the casserole bakes, and avoid extending the cooking time unnecessarily; thicker pieces may need longer than thin rings.
Should shrimp or squid go into shrimp and squid casserole first?
Add the squid before the shrimp when making shrimp and squid casserole, since shrimp cook quickly and can become dry. Let the squid start cooking with the vegetables, then add shrimp near the end and cook until they are opaque.
What should you serve with shrimp and squid casserole?
Serve shrimp and squid casserole with rice, pasta, or crusty bread to soak up its sauce. A crisp green salad or simply cooked vegetables also pair well and make the meal feel lighter without competing with the seafood.
Can you make shrimp and squid casserole with frozen seafood?
Yes, frozen shrimp and squid work in shrimp and squid casserole. Thaw them in the refrigerator, drain away excess liquid, and pat them dry before cooking; adding them while still icy can make the casserole watery and unevenly cooked.
Can you add cheese to shrimp and squid casserole?
Yes, cheese is a common addition to some versions of shrimp and squid casserole. Sprinkle grated cheese over the top near the end of baking so it melts and browns without requiring the shrimp and squid to cook for much longer.
Can shrimp and squid casserole be prepared ahead of time?
Yes, you can prepare the vegetables and sauce for shrimp and squid casserole ahead of time and refrigerate them. Add the seafood shortly before baking, which helps preserve its texture and keeps the prepared casserole from becoming watery.
How long does shrimp and squid casserole keep in the fridge?
Cooked shrimp and squid casserole keeps for up to 1–2 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat until it is thoroughly hot.
Is shrimp and squid casserole safe to eat during pregnancy?
Yes, shrimp and squid casserole can be eaten during pregnancy when the seafood is thoroughly cooked; avoid raw or undercooked seafood. If you have a pregnancy-related dietary restriction or concern, ask your healthcare professional for advice specific to you.
Shrimp and squid casserole Vitamins & Minerals
Vitamins
B12
3.08µg · 128% DV
B3
5.72mg · 36% DV
Biotin
7.04µg · 23% DV
B5
0.99mg · 20% DV
Minerals
Selenium
75µg · 136% DV
Phosphorus
524mg · 75% DV
Iodine
68µg · 45% DV
Copper
0.4mg · 44% DV
Sodium
792mg · 34% DV
Potassium ⭐
561mg · 17% DV
Shrimp and squid casserole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shrimp and squid casserole
To burn the 282 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 squid casserole?
Shrimp and squid casserole brings together shrimp and squid, often with tomato, peppers, garlic and herbs, baked until tender in a casserole dish. It draws on the Mediterranean style of cooking seafood with vegetables and a savoury sauce, with ingredients varying from kitchen to kitchen.
The seafood stays tender and takes on the flavour of the sauce; serve it hot, straight from the oven, with crusty bread, rice or a simple salad. It is protein-rich and relatively low in carbohydrates, making it a substantial main dish without being especially heavy. For a lighter version, use a modest amount of oil and add extra vegetables.
How Nutritious Is Shrimp and squid 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 squid 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 squid casserole Contain Allergens?
No known major allergens
Which Diets Is Shrimp and squid 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
— Not suitable
Low FODMAP
— Not suitable
Shrimp and squid casserole Fat Profile
SATURATED
1.98g
MONOUNSATURATED
3.08g
POLYUNSATURATED
1.1g
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.