Meat, fish, and eggs
Squid
Squid provides 15.6 g of protein for 92 kcal per 100 g (3.5 oz), or 17 g of protein for every 100 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Low energy density: 92 kcal/100 g | +1 |
| Protein: 17.0 g/100 kcal | +2 |
| Fiber: 0.0 g/100 kcal | 0 |
| Solid food with 78.6 g of water | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 9 primary
- Data
- USDA FDC 174223
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 110 kcal per serving
- 92 kcal per 100 g (3.5 oz)
- Protein
- 18.7 g per serving
- 15.6 g per 100 g (3.5 oz)
- Carbohydrates
- 3.7 g per serving
- 3.1 g per 100 g (3.5 oz)
- of which sugars
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 1.7 g per serving
- 1.4 g per 100 g (3.5 oz)
- of which saturated
- 0.4 g per serving
- 0.4 g per 100 g (3.5 oz)
- Water
- 94.3 g per serving
- 78.6 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Mollusks, squid, mixed species, raw (FDC ID 174223), accessed September 23, 2026.
A typical 120 g (4 oz) serving provides about 110 kcal, 18.7 g of protein, and 0 g of fiber.
What it is and how to eat it
The Dictionary of the Spanish Language defines squid (calamar) as a cephalopod mollusk with an elongated body, an internal feather-shaped shell and ten tentacles, two of them longer than the rest. According to the same dictionary, in Cantabria and the Basque Country rabas are pieces of squid battered and fried, and a la romana describes a food fried with flour, such as squid prepared that way. This page uses USDA's raw squid, a mix of species, with 92 kcal, 15.6 g of protein and 1.38 g of fat per 100 g.
A 120 g (4.2 oz) raw serving provides 18.7 g of protein and 110 kcal with only 1.7 g of fat. Frying changes it a lot, because according to USDA 100 g of fried squid has 175 kcal and 7.48 g of fat, and the 2025 nutrition advisory on GLP-1 therapy suggests avoiding fatty foods in the first few days of treatment, so in those days it usually sits better grilled or stewed than as rabas or a la romana. Cut into thin rings or small pieces it is easier to chew, which helps when appetite is low. If you eat little, start with the squid and leave the bread or rice for last.
What the evidence says
Spain's Ministry of Social Rights, Consumer Affairs and 2030 Agenda notes that anisakis can also be found in cephalopods such as squid, and that boiling, frying, baking or grilling destroys it when the whole piece reaches 60 °C (140 °F) for at least one minute; if it is eaten raw or undercooked, it must be frozen first. The FDA and EPA list squid among the "best choices" in their mercury advice for pregnant and breastfeeding people and children. With 0.49 g of EPA and DHA per 100 g it exceeds the 80 mg per 100 g and per 100 kcal the EU requires for a "high omega-3 fatty acids" claim, and protein provides 68% of its energy, far above the 20% for a "high protein" claim (Regulation (EC) No 1924/2006). According to USDA it has 233 mg of cholesterol per 100 g and only 0.36 g of saturated fat.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about squid
How much protein is in a 120 g (4 oz) serving of squid?
100 g (3.5 oz) of squid has 15.6 g of protein. A typical 120 g (4 oz) serving has about 18.7 g of protein. That is 17 g of protein per 100 kcal, which is why it carries our “High in protein” tag.
How many calories does a 120 g (4 oz) serving of squid have?
100 g (3.5 oz) of squid has 92 kcal. A typical 120 g (4 oz) serving has about 110 kcal. That is a low energy density.
Is squid filling?
Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 1 (low energy density: 92 kcal/100 g) + 2 (protein: 17.0 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 78.6 g of water) = 5. It is an estimate based on its composition, not a measurement in people.
How does squid sit with nausea from a GLP-1 medication?
Based on our tags, this is what matters about squid on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.
What counts as a normal serving of squid?
We use 120 g (4 oz) as a typical serving. That amount provides about 110 kcal, 18.7 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Mollusks, squid, mixed species, raw (FDC ID 174223).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "calamar" (in Spanish).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "raba" (in Spanish).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "romano, na (a la romana)" (in Spanish).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Mollusks, squid, mixed species, cooked, fried (FDC ID 171982).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorMinistry of Social Rights, Consumer Affairs and 2030 Agenda (Spain).Anisakis (consumer advice; in Spanish).accessed .
- RegulatorU.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA).Advice about Eating Fish: For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1-11 Years.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .