Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Squid and shrimp Calories
High-protein seafood combination
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Squid and shrimp (150 g) has 138 calories. That works out to 92 calories per 100 g. It contains 2.4 g of carbs, 26.7 g of protein, 2 g of fat and 0 g of fiber. Its 58.5 µg of Selenium covers 106% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Squid and shrimp Nutrition Facts
Selected: 1 serving (medium) · 150 g
138
KCAL / 150G
Carbs
2.4g
· 1% DV
Protein
26.7g
· 53% DV
Fat
2g
· 3% 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 7% · Protein 79% · Fat 14%
Squid and shrimp nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0 g | |
| Sodium | 278 mg | 12% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 26.7 g | 53% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Squid and shrimp?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 138 kcal |
| 1 piece (small) | 12 g | 11 kcal |
| 1 piece (medium) | 20 g | 18 kcal |
| 1 piece (large) | 35 g | 32 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (medium) | 140 g | 129 kcal |
| 8 piece (medium) | 160 g | 147 kcal |
| 1 serving (large) | 220 g | 202 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Squid and shrimp
How do you cook squid and shrimp?
Cook squid and shrimp quickly over high heat, or cook squid slowly until tender; overcooking either can make it tough. In a pan, add the squid first and the shrimp later, removing the shrimp once it turns opaque.
Can you cook squid and shrimp together?
Yes, squid and shrimp can be cooked in the same pan, but they do not need the same cooking time. Start the squid first, then add the shrimp so it does not overcook. Avoid crowding the pan, which can make the seafood steam.
How do you clean squid and shrimp?
Remove the squid’s innards, transparent cartilage, and skin, then slice the body if desired. Peel the shrimp and remove the dark digestive tract along its back. Rinse both briefly under cold water and pat them dry before cooking.
Why does squid and shrimp turn rubbery?
Squid and shrimp usually turn rubbery because they have been overcooked. Cook them quickly over high heat, or give squid a long, gentle braise until tender. Take shrimp off the heat as soon as it becomes opaque.
What sauce goes well with squid and shrimp?
A simple sauce of olive oil, garlic, and lemon complements squid and shrimp without masking their flavor. Add chili flakes if you like heat, and squeeze in the lemon near the end rather than leaving the seafood sitting in its juice.
What should you serve with squid and shrimp?
Serve squid and shrimp with a crisp salad, grilled vegetables, or rice. A fresh, lemony side works especially well with fried seafood, while vegetables make a lighter plate. Choose a side that will not overwhelm the seafood’s mild flavor.
Can you cook frozen squid and shrimp without thawing them?
It is better to thaw frozen squid and shrimp in the refrigerator before cooking. Thawing and draining them first helps them brown instead of releasing excess water into the pan. Keep them cold while thawing, and pat them dry before cooking.
How should you store raw squid and shrimp?
Keep raw squid and shrimp covered in the coldest part of the refrigerator, separate from ready-to-eat food and positioned so their juices cannot drip. Cook them promptly after buying. For longer storage, freeze them in a well-sealed package.
Can you reheat cooked squid and shrimp?
Yes, you can reheat cooked squid and shrimp, but gentle, brief reheating helps prevent a tough texture. Warm leftovers in a pan over low heat until evenly hot, and avoid reheating them repeatedly. Refrigerate leftovers promptly after serving.
How do you marinate squid and shrimp?
Coat squid and shrimp with olive oil, garlic, and your preferred herbs or spices for a brief marinade. Avoid leaving them in lemon juice for long, since the acid can change their texture. Add fresh lemon just before serving instead.
Squid and shrimp Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
3.9mg · 24% DV
Biotin
6µg · 20% DV
Vitamin E
1.65mg · 11% DV
Minerals
Selenium
59µg · 107% DV
Phosphorus
342mg · 49% DV
Iodine
48µg · 32% DV
Copper
0.27mg · 30% DV
Sodium
278mg · 12% DV
Potassium ⭐
383mg · 11% DV
Squid and shrimp Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Squid and shrimp
To burn the 138 calories in 1 serving (medium) (150 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 and shrimp?
Squid and shrimp brings together squid’s tender, mildly briny flesh and shrimp’s firmer, subtly sweet bite. The pairing appears in seafood cooking around the world, from Mediterranean coastal menus to Asian stir-fries, and may be served as a shared plate or as the centre of a meal.
Squid is often grilled, sautéed or fried, while shrimp cooks quickly in a pan, broth or sauce. A squeeze of lemon and fresh herbs suits the combination; in many places it is also served with rice, noodles or salad. It is a protein-rich choice with little carbohydrate. For a lighter meal, grill or briefly sauté the seafood and serve it with vegetables rather than a heavy coating or sauce.
How Nutritious Is Squid and shrimp?
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 and shrimp 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 and shrimp Contain Allergens?
No known major allergens
Which Diets Is Squid and shrimp 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
Squid and shrimp Fat Profile
SATURATED
0.52g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Squid and shrimp
Foods Similar to Squid and shrimp
Have another question about Squid and shrimp?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.