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Shrimp and squid sauté Calories
High-protein seafood sauté
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shrimp and squid sauté (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 4.7 g of carbs, 35.6 g of protein, 5.6 g of fat and 0.4 g of fiber. Its 64.8 µg of Selenium covers 118% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Shrimp and squid sauté Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
4.7g
· 2% DV
Protein
35.6g
· 71% DV
Fat
5.6g
· 7% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 67% · Fat 24%
Shrimp and squid sauté nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 428 mg | 19% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 0.4 g | 1% |
| Protein | 35.6 g | 71% |
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 sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 tablespoon (mini) | 18 g | 21 kcal |
| 2 tablespoon (small) | 36 g | 42 kcal |
| 1 piece (small) | 45 g | 53 kcal |
| 2 piece (double) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (medium) | 160 g | 189 kcal |
| 1 serving (large) | 260 g | 307 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Shrimp and squid sauté
How do you make shrimp and squid sauté?
Shrimp and squid sauté is made by cooking cleaned squid and shrimp quickly in a hot pan. Heat a little oil, soften garlic if using, add the squid, then the shrimp, and cook until the shrimp turn opaque. Finish with lemon and herbs.
What sauce goes with shrimp and squid sauté?
A light garlic, olive oil, and lemon sauce goes especially well with shrimp and squid sauté. You can add a splash of white wine or chopped tomatoes, but avoid a heavy sauce that masks the seafood’s flavor and leaves the dish watery.
How do you keep squid tender in shrimp and squid sauté?
Keep the squid tender in shrimp and squid sauté by cooking it briefly over high heat rather than letting it simmer in the pan. Overcooking makes squid chewy. Pat it dry first, and cook in batches if the pan is crowded.
Should shrimp or squid go into the pan first for shrimp and squid sauté?
Put the squid in first for shrimp and squid sauté, then add the shrimp so both finish cooking without overcooking the shrimp. The exact timing depends on the size of the pieces; watch for opaque shrimp and tender squid rather than relying only on the clock.
Can you use frozen seafood for shrimp and squid sauté?
Yes, frozen shrimp and squid work for shrimp and squid sauté once thawed safely in the refrigerator. Drain and pat the seafood dry before cooking; excess water can make it steam instead of brown and dilute the seasoning.
Do you need to marinate shrimp and squid before making shrimp and squid sauté?
No, shrimp and squid do not need a long marinade for shrimp and squid sauté. Garlic, herbs, and oil can be added shortly before cooking; acidic lemon juice left on seafood too long can change its texture and make it less pleasant.
What vegetables can you add to shrimp and squid sauté?
Bell peppers, cherry tomatoes, spinach, and zucchini all work in shrimp and squid sauté. Cook firmer vegetables first, then add the seafood near the end so the shrimp do not turn tough and the squid does not overcook.
What should you serve with shrimp and squid sauté?
Serve shrimp and squid sauté with crusty bread, rice, pasta, or a simple green salad. Bread is useful for soaking up the pan juices, while rice or pasta makes it a more substantial meal without competing with the seafood.
How long do leftovers of shrimp and squid sauté keep?
Leftover shrimp and squid sauté keeps refrigerated in a covered container for up to two days. Chill it promptly rather than leaving it out, and reheat only the portion you plan to eat; repeated heating can make the seafood dry and rubbery.
Can shrimp and squid sauté be cooked in a wok?
Yes, a wok works well for shrimp and squid sauté because its high heat cooks seafood quickly. Preheat it, use a small amount of oil, and avoid adding too much seafood at once; overcrowding releases liquid and prevents a proper sauté.
Shrimp and squid sauté Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B3
5.22mg · 33% DV
Biotin
5.4µg · 18% DV
B2
0.22mg · 17% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
410mg · 59% DV
Iodine
61µg · 41% DV
Copper
0.34mg · 38% DV
Sodium
428mg · 19% DV
Potassium ⭐
482mg · 14% DV
Shrimp and squid sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shrimp and squid sauté
To burn the 212 calories in 1 serving (medium) (180 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 sauté?
Shrimp and squid sauté brings together bite-sized shrimp and squid, cooked quickly in a pan. Recipes vary: garlic, tomato or peppers may be added, along with olive oil or butter. It fits naturally into Mediterranean-style seafood cooking, where fresh shellfish is often kept simple and served hot.
The shrimp turns tender while the squid is best when just cooked, with a pleasantly springy bite. A squeeze of lemon, herbs and a green salad make an easy pairing; bread or rice can turn it into a more substantial meal. It is a high-protein choice with relatively little carbohydrate. For a lighter version, use a modest amount of oil and add extra vegetables.
How Nutritious Is Shrimp and squid sauté?
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 sauté 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 sauté Contain Allergens?
No known major allergens
Which Diets Is Shrimp and squid sauté 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
Shrimp and squid sauté Fat Profile
SATURATED
1.3g
MONOUNSATURATED
1.82g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.