Squid is one of the familiar and popular seafood due to its ease of preparation and rich nutritional value. However, for those on a diet or pursuing a healthy eating regimen, the questions “How many calories are in 100g of squid?” and “Does eating squid make you fat?” are of great concern. The article below will help you answer these questions in detail, while also offering useful advice on consuming squid in your daily meals.

Summary of content

1. How many calories are in 100g of squid?

Squid is a seafood that is not only delicious but also rich in nutritional value. If you are concerned about the calorie content in your portion, then 100g of fresh squid provides an average of about 92 calories, suitable for many diets (according to FDA’s Food Central). This calorie count is lower compared to many everyday foods such as pork (216 calories), beef (250 calories), chicken eggs (155 calories), etc.

Find out how many calories are in 100g of squid?

In addition, fresh squid also contains 15.6g of protein, 223 mg of cholesterol, and many vitamins such as B12, B2, B3, along with essential minerals like calcium, iron, zinc, magnesium, etc.

Conversely, dried squid has a significantly higher calorie content, up to 291 calories/100g. Not only is it energy-rich, but dried squid also stands out with its superior protein content (about 60g/100g) and many nutrients beneficial for health. Additionally, 100g of steamed squid contains about 100 calories, and 100g of stir-fried squid contains 136 calories. Depending on your nutritional goals and preparation method, you can choose squid that suits your energy needs.

2. Does eating squid make you fat?

Eating squid will not cause you to gain weight if consumed correctly and with reasonable portion control. Compared to many other foods, squid contains low calories and fat, especially when prepared simply by steaming, boiling, or grilling. 100g of fresh squid only contains about 92 calories, with low fat content, primarily unsaturated fats, which are good for health.

Furthermore, squid is rich in protein, vitamins, and essential minerals such as iron, copper, selenium, and vitamin B2, which help support metabolism and maintain body shape. However, to avoid weight gain, you should limit dishes made with a lot of oil such as deep-fried, braised, or heavily seasoned stir-fried squid, as these significantly increase calorie intake.

3. Benefits of eating squid

Squid is not only a familiar delicacy in cuisine but also offers many wonderful health benefits due to its abundant and balanced nutritional content. Here are the outstanding benefits of squid for the body:

Supplies protein and supports cell development: Squid is a high-quality protein source, helping to build, maintain, and repair tissues in the body. With 15.6g of protein in 100g of fresh squid, it helps strengthen muscle health, improve immunity, and recover after exercise.
Enhances brain and nervous system function: Squid is rich in B vitamins, especially B2 and B12, which play important roles in maintaining brain activity, improving memory, supporting nerve transmission, and reducing the risk of migraines.
Antibacterial and boosts natural immunity: Some studies suggest that compounds in squid can inhibit the growth of bacteria such as E.coli and K. pneumoniae. Eating squid helps the body increase its ability to fight pathogens, especially respiratory and intestinal diseases.

Eating squid helps with antibacterial properties, protein supplementation, preventing anemia,... — Eating squid helps with antibacterial properties, protein supplementation, preventing anemia,…

Prevents anemia: With high levels of copper and iron, squid helps promote blood formation, enhance circulation, and support cardiovascular health. This is a suitable food for those at risk of anemia or needing to improve blood quality.
Supports cancer prevention: Squid contains antioxidants that neutralize free radicals – the cause of aging and cancer cell formation. Consuming squid properly can support cancer prevention and chronic diseases.
Stabilizes blood sugar and supports diabetes management: Vitamin B3 in squid helps improve metabolism and control blood sugar levels, supporting insulin production.
Good for bones, teeth, and cardiovascular system: With calcium, phosphorus, magnesium, and omega-3, squid helps strengthen bones, improve cardiovascular function, and reduce the risk of stroke and high blood pressure.
Enhances concentration and improves mood: Dopamine compounds in squid help stimulate alertness, improve concentration, and reduce mental stress.

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4. Are there any harms from eating too much squid?

Although squid is a nutritious food with many health benefits, eating too much squid can also pose some risks if not consumed properly.

Squid can cause allergic reactions such as rashes, itching, or swelling of the mouth, nausea, dizziness, and headaches, especially in people with a history of allergies to seafood or other foods. Therefore, caution is advised when eating squid for the first time or if you have a sensitive constitution.

Additionally, squid contains a considerable amount of cholesterol, especially dried squid. 100g of dried squid contains up to 615mg, many times higher than fatty meat. Consuming too much squid can increase blood cholesterol levels, thereby increasing the risk of high blood pressure, heart attack, stroke, and other cardiovascular problems.

Eating too much squid can cause allergies and rashes

Squid can also accumulate mercury – a harmful substance if absorbed in excess, which can adversely affect the liver, kidneys, and cardiovascular system. Therefore, individuals with heart, kidney, liver diseases, or lipid metabolism disorders should limit their intake or consult a doctor before eating squid. Thus, for safety, healthy adults should limit their squid consumption to about 100g of fresh squid and eat squid only 2-3 meals per week.

5. Some notes when eating squid

Squid is a nutrient-rich seafood favored by many, but to ensure safety and preserve its nutritional value, you should pay attention to a few things when choosing and preparing squid:

Prioritize buying fresh squid that is bright, firm, elastic, with clear eyes and tentacles not clumped together. Avoid choosing squid that is stale, smells bad, or has been stored for too long.
People with allergies or cardiovascular and stomach diseases should not eat squid as it contains a lot of cholesterol and protein.
When preparing, carefully remove parts such as the ink sac, tentacles, and eyes to make the dish tastier and safer for health. Cook squid thoroughly and limit eating raw squid to avoid digestive upset caused by peptides.
Limit deep-frying or using batter as it increases fat and carbohydrate content. Prioritize steamed, boiled, or grilled dishes to retain nutrients.
Do not eat squid while drinking beer, because squid contains bismuth, which, when combined with vitamin B1 in beer, can cause red rash on the skin.
Squid should be stored at temperatures between 0 and 5 degrees Celsius and should not be kept in the freezer for too long to ensure freshness and limit bacterial growth.

See more: 8 simple and nutritious squid porridge recipes for babies

You can also refer to more articles on similar topics in the Nutrition and Health section on Ola Squid.

Through this article, we hope you have found the answer to the question “How many calories are in 100g of squid?” and “Does eating squid make you fat?”. Squid is a nutritious, low-calorie seafood that is perfectly suitable for a healthy diet if consumed correctly. And don’t forget to contact Ola Squid if you have any further questions about squid or need assistance with consulting and purchasing quality dried squid!

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