Calamari, cooked

209 calories in 1 cup (135 g). Per 100 g, protein: 19.4 g, carbohydrates: 3.8 g, fat: 6.3 g.

Serving
1
= 135 g
209KCAL

Calamari, cooked, 1 cup

209 calories

Protein
26.1 g
Carbs
5.2 g
Fat
8.4 g
Fiber
0 g
Sugars
0.014 g

Nutrition Facts

Serving size1 cup (135 g)
Amount per serving
Calories209
% Daily Value*
Total Fat 8.4 g11%
Saturated Fat 2.2 g11%
Cholesterol 396 mg132%
Sodium 365 mg16%
Total Carbohydrate 5.2 g2%
Dietary Fiber 0 g0%
Total Sugars 0.014 g
Protein 26.1 g
Vitamin D 0 mcg0%
Calcium 54 mg4%
Iron 1.1 mg6%
Potassium 413 mg9%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin B1277% 1.8 µg
  • Riboflavin (B2)50% 0.66 mg
  • Niacin (B3)22% 3.5 mg
  • Choline20% 109 mg
  • Vitamin E20% 2.9 mg
  • Vitamin B67% 0.12 mg
  • Vitamin C7% 6.3 mg
  • Vitamin A5% 43.2 µg
  • Vitamin K4% 5 µg
  • Thiamin (B1)2% 0.028 mg
  • Folate2% 6.8 µg

Little or none: Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper352% 3.2 mg
  • Selenium136% 75.1 µg
  • Phosphorus30% 371 mg
  • Zinc23% 2.6 mg
  • Sodium16% 365 mg
  • Magnesium13% 55.4 mg
  • Potassium9% 413 mg
  • Iron6% 1.1 mg
  • Calcium4% 54 mg

How it compares

Against other records in Shellfish, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Vitamin C

    Higher than 93%

    Same value as 0 of 40 other records.

    leastmost

  • Potassium

    Higher than 90%

    Same value as 0 of 40 other records.

    leastmost

  • Protein

    Higher than 83%

    Same value as 0 of 40 other records.

    leastmost

  • Sodium

    Lower than 75%

    Same value as 0 of 40 other records.

    leastmost

  • Calcium

    Lower than 68%

    Same value as 0 of 40 other records.

    leastmost

  • Iron

    Lower than 65%

    Same value as 0 of 40 other records.

    leastmost

Questions

How many calories are in calamari, cooked?
1 cup (135 g): 209 calories; protein: 26.1 g, carbohydrates: 5.2 g, fat: 8.4 g.
How much protein is in calamari, cooked?
19.4 g per 100 g. Its estimated share of calories is 50%, using 4 kcal per gram of protein.
How many net carbs are in calamari, cooked?
3.8 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water68.3 g
Energy155 kcal
Protein19.4 g
Total lipid (fat)6.3 g
Carbohydrate, by difference3.8 g
Fiber, total dietary0 g
Total Sugars0.01 g
Calcium, Ca40 mg
Iron, Fe0.85 mg
Magnesium, Mg41 mg
Phosphorus, P275 mg
Potassium, K306 mg
Sodium, Na270 mg
Zinc, Zn1.9 mg
Copper, Cu2.3 mg
Selenium, Se55.6 µg
Vitamin C, total ascorbic acid4.7 mg
Thiamin0.021 mg
Riboflavin0.49 mg
Niacin2.6 mg
Vitamin B-60.092 mg
Folate, total5 µg
Folic acid0 µg
Folate, food5 µg
Folate, DFE5 µg
Choline, total81.1 mg
Vitamin B-121.4 µg
Vitamin B-12, added0 µg
Vitamin A, RAE32 µg
Retinol31 µg
Carotene, beta9 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)2.2 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)3.7 µg
Fatty acids, total saturated1.6 g
SFA 4:00.032 g
SFA 6:00.022 g
SFA 8:00.013 g
SFA 10:00.03 g
SFA 12:00.036 g
SFA 14:00.16 g
SFA 16:00.97 g
SFA 18:00.32 g
Fatty acids, total monounsaturated1.7 g
MUFA 16:10.035 g
MUFA 18:11.6 g
MUFA 20:10.076 g
MUFA 22:10.009 g
Fatty acids, total polyunsaturated2 g
PUFA 18:21.2 g
PUFA 18:30.15 g
PUFA 18:40.008 g
PUFA 20:40.013 g
PUFA 20:5 n-3 (EPA)0.18 g
PUFA 22:5 n-3 (DPA)0.006 g
PUFA 22:6 n-3 (DHA)0.42 g
Cholesterol293 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2706333, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.