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Steamed Squid Calories
High protein, low fat, source of minerals and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Steamed Squid (120 g) has 110 calories. That works out to 92 calories per 100 g. It contains 3.7 g of carbs, 18.7 g of protein, 1.7 g of fat and 0 g of fiber. Its 52.8 µg of Selenium covers 96% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Steamed Squid Nutrition Facts
Selected: 1 piece (medium) · 120 g
110
KCAL / 120G
Carbs
3.7g
· 1% DV
Protein
18.7g
· 37% DV
Fat
1.7g
· 2% 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 71% · Fat 15%
Steamed Squid nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.7 g | 37% |
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 Steamed Squid?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 110 kcal |
| 1 g | 1 g | 1 kcal |
| 1 piece (small) | 80 g | 74 kcal |
| 1 cup (small) | 80 g | 74 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (medium) | 100 g | 92 kcal |
| 1 cup (chopped) | 130 g | 120 kcal |
| 1 serving (large) | 150 g | 138 kcal |
| 1 piece (large) | 180 g | 166 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Steamed Squid
How do you make steamed squid tender?
Steam squid gently and avoid leaving it over heat longer than needed; overcooking is a common reason it turns chewy. Cut pieces to a similar size so they cook evenly, and check the texture as they become opaque.
What goes into steamed squid?
Steamed squid is made with cleaned squid cooked covered with a small amount of liquid. Onion, garlic, tomato, herbs, and lemon are common additions, though recipes vary. It is a minimally processed dish rather than a packaged squid product.
Do you need to clean squid before making steamed squid?
Yes, clean squid before steaming unless it has already been prepared for cooking. Remove the innards and the clear cartilage, and take out the hard beak and eyes if cooking the head and tentacles. Rinse the pieces and drain them.
How is steamed squid different from fried calamari?
Steamed squid is cooked with moist heat, while fried calamari is usually coated and cooked in oil. Steaming gives the squid a softer, less crisp finish and avoids the breading that is typical of fried calamari.
How long should you steam squid?
There is no single steaming time for squid because thickness and piece size matter. Thin rings cook faster than whole or larger pieces; check that the flesh has turned opaque and is tender, and remove it before it becomes tough.
What does steamed squid taste like?
Steamed squid has a mild, slightly sweet seafood flavor and a tender, springy texture when properly cooked. It can taste more pronounced with garlic or herbs, while lemon adds brightness without overpowering the squid.
Can you make steamed squid with frozen squid?
Yes, frozen squid works for steamed squid. Thaw it in the refrigerator, drain off excess water, and then cook it as you would fresh squid. Avoid thawing it on the counter, where it can remain at an unsafe temperature.
What should you serve with steamed squid?
Serve steamed squid with a crisp salad, cooked greens, or vegetables to complement its mild flavor. Potatoes, rice, or crusty bread make the meal more substantial, and lemon wedges are an easy finishing touch.
Is steamed squid healthy to eat?
Yes, steamed squid can be a nutritious part of a meal: it provides protein and steaming does not require deep-frying. The overall meal also depends on what is added, such as salt, oil, and the sides served with it.
Can you eat leftover steamed squid the next day?
Yes, leftover steamed squid can be eaten the next day if it was refrigerated promptly in a covered container. Reheat it until hot throughout, and discard it if it was left out for an extended period or has an unusual smell or appearance.
Steamed Squid Vitamins & Minerals
Vitamins
B12
1.56µg · 65% DV
Vitamin E
2.64mg · 18% DV
B3
2.64mg · 17% DV
B5
0.6mg · 12% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
265mg · 38% DV
Copper
0.2mg · 22% DV
Zinc
1.8mg · 16% DV
Potassium ⭐
295mg · 9% DV
Sodium
53mg · 2% DV
Steamed Squid Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Squid
To burn the 110 calories in 1 piece (medium) (120 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 Steamed Squid?
Steamed Squid is squid cooked gently in a covered pan, often with a little liquid and aromatics such as onion, tomato or herbs. This preparation is common around the Mediterranean, including Turkey, where the seafood is valued for its delicate flavour. Cooked just until tender, it has a mild taste and a pleasantly firm, springy texture; overcooking can make it chewy. Serve it warm with lemon and parsley as part of a meze spread, or with salad and bread for a simple main course. It is a lean, protein-rich choice, providing 15.6 g of protein and 1.4 g of fat per 100 g. Fresh greens make an easy, light pairing.
How Nutritious Is Steamed Squid?
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 Steamed Squid 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 Steamed Squid Contain Allergens?
Contains these allergens:
Which Diets Is Steamed Squid 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
Steamed Squid Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.