Calamari, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Cooked calamari, or squid, offers a tender, slightly chewy texture and a mild, subtly sweet flavor, versatile in various dishes from salads to stir-fries.
Per 100g reference serving, Calamari, cooked provides 155 kcal of energy, 19.4g protein (52% of calories), 3.83g total carbohydrates (10% of calories, including 0g dietary fiber and 0.01g sugars), and 6.25g total fat (38% of calories).
Vitamins Profile in Calamari, cooked (Per 100g)
Track how Calamari, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 4.7 mg | 5.2% DV |
| Vitamin B12 (Cobalamin) | 1.37 µg | 57.1% DV |
| Vitamin A (RAE) | 32 µg | 3.6% DV |
| Vitamin E (Alpha-Tocopherol) | 2.17 mg | 14.5% DV |
| Vitamin K (Phylloquinone) | 3.7 µg | 3.1% DV |
| Vitamin B1 (Thiamin) | 0.021 mg | 1.8% DV |
| Vitamin B2 (Riboflavin) | 0.486 mg | 37.4% DV |
| Vitamin B3 (Niacin) | 2.57 mg | 16% DV |
| Vitamin B6 (Pyridoxine) | 0.092 mg | 5.4% DV |
| Total Folate (Vitamin B9) | 5 µg | 1.2% DV |
| Folate (Dietary Folate Equivalents) | 5 µg | 1.2% DV |
| Natural Food Folate | 5 µg | 1.2% DV |
| Choline | 81.1 mg | 14.7% DV |
| Preformed Retinol | 31 µg | 3.4% DV |
| Beta-Carotene | 9 µg | 0.2% DV |
Minerals & Electrolytes in Calamari, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.85 mg | 4.7% DV |
| Calcium (Ca) | 40 mg | 3.1% DV |
| Magnesium (Mg) | 41 mg | 9.8% DV |
| Potassium (K) | 306 mg | 6.5% DV |
| Zinc (Zn) | 1.9 mg | 17.3% DV |
| Selenium (Se) | 55.6 µg | 100% DV |
| Phosphorus (P) | 275 mg | 22% DV |
| Copper (Cu) | 2.35 mg | 100% DV |
| Sodium (Na) | 270 mg | 11.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.425 g | 85% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.182 g | 36.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.149 g | 9.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.16 g | 8.3% DV |
| Monounsaturated Fat (MUFA) | 1.74 g | 5.8% DV |
| Polyunsaturated Fat (PUFA) | 1.95 g | 9.8% DV |
| Saturated Fat (SFA) | 1.63 g | 8.2% DV |
| Dietary Cholesterol | 293 mg | 97.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Calamari, cooked contains 155 calories (kcal), 19.4g of protein, 3.83g of carbohydrates (0g fiber, 0.01g total sugars), and 6.25g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Calamari, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 11.6 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Calamari, cooked: Molluscs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Calamari, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.