Shrimp vs squid

Key differences

• Shrimp provides more protein per calorie: 19.2 g per 100 kcal, versus 17 g for squid.
• Squid has fewer calories: 92 kcal per 100 g, versus 119 for shrimp, so the same calories come with more grams of food.
• Neither provides any fiber.

Comparison per 100 g

Per typical serving

With typical servings, 100 g (3.5 oz) of shrimp has about 119 kcal and 22.8 g of protein, and 120 g (4 oz) of squid about 110 kcal and 18.7 g.

To get 20 g of protein you would need about 88 g of shrimp (104 kcal) or about 128 g of squid (118 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Shrimp and squid have the same estimated satiety score: 5 out of 5.

• 5/5Shrimp: Calculation: 1 (base) + 1 (low energy density: 119 kcal/100 g) + 2 (protein: 19.2 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 71.6 g of water) = 5.
• 5/5Squid: 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.

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.

When to choose each one

Shrimp

• If you want more protein per calorie: 19.2 g per 100 kcal.
• If you want more protein in a typical serving: 22.8 g in 100 g (3.5 oz).

Squid

• If you want to eat more grams for the same calories: 92 kcal per 100 g.

On a GLP-1 medication

Shrimp. “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.

Squid. “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.

Full food pages

• Shrimp: every nutrient, frequently asked questions, and similar foods.
• Squid: every nutrient, frequently asked questions, and similar foods.

Other comparisons

• Mussels vs shrimp
• Octopus vs squid

See all comparisons