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Squid (cooked, no oil) Calories
High protein, low fat, seafood, mineral-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Squid (cooked, no oil) (60 g) has 55 calories. That works out to 92 calories per 100 g. It contains 1.9 g of carbs, 9.7 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 5 (low), so it raises blood sugar slowly.
Squid (cooked, no oil) Nutrition Facts
Selected: 1 piece (medium) · 60 g
55
KCAL / 60G
Carbs
1.9g
· 1% DV
Protein
9.7g
· 19% DV
Fat
0.8g
· 1% 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 72% · Fat 14%
Squid (cooked, no oil) nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 9.7 g | 19% |
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 Medium Squid (cooked, no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 55 kcal |
| 1 g | 1 g | 1 kcal |
| 1 piece (small) | 40 g | 37 kcal |
| 1 cup (small) | 80 g | 74 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (large) | 100 g | 92 kcal |
| 1 serving (medium) | 120 g | 110 kcal |
| 1 cup (chopped) | 130 g | 120 kcal |
| 1 serving (large) | 180 g | 166 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Squid (cooked, no oil)
Is squid the same as calamari?
Yes. Squid is the animal, while calamari is the Italian word for squid and is commonly used for the prepared dish. On menus, calamari often means battered, fried squid, but squid can also be cooked without oil.
How do you cook squid so it stays tender?
Cook squid either very quickly over high heat or slowly over low heat; prolonged cooking at moderate heat tends to make it tough. Pat it dry first and avoid crowding the pan so it sears rather than steams.
Why does squid become rubbery?
Squid usually turns rubbery when it spends too long cooking at moderate heat. For a tender texture, cook it briefly over high heat or use a slow, gentle braise instead of leaving it in the pan for an extended time.
How do you clean a whole squid?
Gently pull the head and tentacles away from the body, then remove the innards and the clear, firm quill inside the mantle. Peel off the skin if desired, rinse the body under cold water, and take care not to burst the ink sac.
Is squid a fish or shellfish?
Squid is not a fish; it is a cephalopod mollusk. It is often grouped with shellfish in food and allergy contexts, although it is not a crustacean such as shrimp or crab.
Can you eat squid ink?
Yes, squid ink is edible and is used to add a dark color and savory seafood flavor to dishes such as pasta and rice. Handle the ink sac carefully when cleaning squid because it can stain easily.
Can you eat squid raw?
Raw squid is eaten in some cuisines, but it can carry pathogens and parasites. Cooking squid thoroughly is the safer choice at home; lemon juice or vinegar does not make raw squid safe.
Can you cook frozen squid without thawing it?
Yes, you can cook squid from frozen, but thawing it first usually gives a more even result. Thaw it in the refrigerator, then pat it dry before cooking to reduce excess water in the pan.
Is squid safe to eat during pregnancy?
Thoroughly cooked squid is generally considered a lower-mercury seafood choice during pregnancy. Avoid raw or undercooked squid, and ask your healthcare professional about any personal pregnancy-related dietary restrictions.
Is squid high in cholesterol?
Squid contains dietary cholesterol, but eating it does not automatically raise blood cholesterol for everyone. Cooking it without added oil limits extra fat; if you have a prescribed cholesterol-lowering diet, follow your clinician’s advice.
Squid (cooked, no oil) Vitamins & Minerals
Vitamins
B12
0.78µg · 33% DV
B3
1.32mg · 8% DV
B5
0.3mg · 6% DV
Vitamin E
0.72mg · 5% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
133mg · 19% DV
Copper
0.12mg · 13% DV
Zinc
0.9mg · 8% DV
Potassium ⭐
148mg · 4% DV
Sodium
26mg · 1% DV
Squid (cooked, no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Squid (cooked, no oil)
To burn the 55 calories in 1 piece (medium) (60 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 Squid (cooked, no oil)?
Squid cooked without oil is squid prepared with no added cooking fat. This cephalopod is enjoyed in coastal cuisines around the world, from Mediterranean seafood dishes to East Asian stir-fries. Its mild, slightly sweet flavour and firm, springy texture suit quick cooking; cooking it for too long can make it tough.
In many places it is served grilled, stewed or fried, often with lemon, herbs or a dipping sauce. This no-oil version works well with a crisp salad or alongside rice and vegetables. It is a lean, protein-rich seafood choice, providing 16.2 g of protein per 100 g, and makes a lighter alternative to battered, fried squid.
How Nutritious Is Squid (cooked, no oil)?
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 Squid (cooked, no oil) 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 Squid (cooked, no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Squid (cooked, no oil) 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
Squid (cooked, no oil) Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.