Skip to content
  4. Squid (raw)

Protein synthesis plateaus at 1.6 g/kg/day. More adds little (Morton, Br J Sports Med 2018). Per 100 g: 92 kcal, 18 g protein, 1.4 g fat. Cephalopods pair well with starchy sides for a lean, filling plate.

About this food

How should I track Squid (raw)?

Squid is a good source of protein. For the most accurate tracking of Squid, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Macro Breakdown

Macro Split: 74% Protein, 13% Carbs, 13% FatMacro Split100%
Protein74%18.0g
Carbs13%3.1g
Fat13%1.4g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    92kcal—
Macronutrients
  • Protein
    18.0g36%
  • Carbohydrates
    3.1g—
  • Fat
    1.4g—
  • Fiberathlete
    0.0g0%
  • Sugar
    0.0g—
  • Saturated Fat
    0.4g—
Minerals
  • Sodium
    44mg—
  • Calciumathlete
    32mg2%
  • Ironathlete
    1mg4%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

Serving Calculator

Squid (raw) — values for 100g

Type grams or use a preset to compare foods faster.

Primary macros

Calories
92
kcal
Protein
18.0
g
Carbs
3.1
g
Fat
1.4
g

More nutrients

Fiber
0.0g
Sugar
0.0g
Sat. Fat
0.4g
Sodium
44mg
Calcium
32mg
Iron
1mg
Potassium
246mg
Magnesium
33mg
Zinc
2mg
Vitamin D
0.0mcg
Nutrient highlights
Good Source of ProteinGood Source of Zinc

Frequently Asked Questions

Squid is a good source of protein. For the most accurate tracking of Squid, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Squid (raw) contains 18g protein per 100g, which is a good source of protein. A 100g serving provides 18.0g protein.

Notable nutrients in Squid (raw) include Protein and Zinc. Per 100g: 18g protein, 3.1g carbs, and 1.4g fat.

Yes, Squid (raw) can be a good choice for weight loss. At 92 kcal per 100g it is low in calorie density and it is a good source of protein, which may help with satiety.

Yes, Squid (raw) is keto-friendly. With 3.1g total carbs and 0g fiber per 100g (3.1g net carbs), it fits easily within the daily 20-50g net carb limit.

Squid (raw) provides 92 kcal, 18g protein, 3.1g carbs, and 1.4g fat per 100g. Compare with other fish & seafood foods in our database to find the best option for your nutritional goals.

Not seeing change? See what we usually miss.

Why am I not losing weight? 5-question plateau diagnostic

Track this food

100g(Standard)
Foods That Pair Well

Dairy Products

Processed Cheese

290 kcal16.0g protein

Eggs & Egg Products

Egg Yolk (raw)

322 kcal16.0g protein

Plant-Based Protein

Tofu

144 kcal17.0g protein

Traditional Bulgarian

Sujuk (Spicy Sausage)

380 kcal20.0g protein

Grains & Cereals

Pasta, dry, whole wheat

348 kcal14.6g protein

Legumes & Pulses

Pinto beans

347 kcal21.4g protein

Evidence-based. Peer-reviewed. Adapted to you.

Track Squid (raw) with adaptive targets

Your body changes weekly. Calibr8 recalculates from your actual results.

I want Calibr8 to decide for me
  • 14-day adaptive coaching
  • 30-day money-back guarantee
  • 4,800+ foods

14-day adaptive coaching. Cancel anytime.

Home
Foods
Fish & Seafood
C8
Calibr8
  • Food Database
  • Plateau Diagnostic
  • Insights
  • Nutrition Guides
  • Compare Apps
Try Calibr8 Free

Food product photo

Fish & Seafood

Squid (raw)

Macros per 100g

92
Calories
Protein18.0g
Fat1.4g
Carbs3.1g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
C8
Calibr8

Evidence-based nutrition coaching, built around your data.

Backed by 1,316 research papers

Platform

  • Food Database
  • Plateau Diagnostic
  • Nutrition Guides
  • Compare Apps
  • Pricing

Calibr8

  • About
  • Contact
  • Research
  • Community Feed
  • Insights
© 2026 Calibr8. All rights reserved.

Reviewed by Calibr8

Peer-reviewed data · Last updated March 21, 2026

Related Foods

Related Foods Worth Logging

Potassium
246mg5%
  • Magnesiumathlete
    33mg8%
  • Zincathlete
    2mg14%
    • Add to daily log
    Save
    Compare
    View all foods
    🐟Fish & Seafood

    Mackerel (raw)

    205 kcal19 g protein
    Per 100g · Calibr8 Verified
    🐟Fish & Seafood

    Trout (raw)

    141 kcal20 g protein
    Per 100g · Calibr8 Verified
    🐟Fish & Seafood

    Carp (raw)

    127 kcal18 g protein
    Per 100g · Calibr8 Verified
    🐟Fish & Seafood

    Salmon (raw)

    208 kcal20 g protein
    Per 100g · Calibr8 Verified
    🐟Fish & Seafood

    Canned Tuna (in water)

    116 kcal26 g protein
    Per 100g · Calibr8 Verified
    🐟Fish & Seafood

    Canned Sardines (in oil)

    208 kcal25 g protein
    Per 100g · Calibr8 Verified