How much protein in calamari?

How much protein in calamari?


Calamari, a popular seafood delicacy, is often enjoyed for its tender and flavorful meat. For those looking to incorporate more protein into their diet, understanding the protein content of calamari is essential. In this article, we will explore the amount of protein found in calamari and its potential health benefits.

Protein Content in Calamari

Calamari is a good source of protein, making it a suitable choice for individuals seeking to meet their daily protein requirements. The protein content in calamari can vary depending on the serving size and preparation method. On average, a 100-gram serving of raw calamari contains approximately 18 grams of protein. However, it’s important to note that the protein content may change slightly when cooked.

Health Benefits of Protein

Protein plays a crucial role in the body, contributing to various aspects of health and well-being. It is an essential macronutrient that helps build and repair tissues, supports the immune system, and aids in the production of enzymes and hormones. Consuming an adequate amount of protein is particularly important for individuals looking to build and maintain muscle mass, as well as those following a physically active lifestyle.

Including calamari in your diet can be a beneficial way to increase your protein intake. Protein-rich foods like calamari can help promote satiety, making you feel fuller for longer periods and potentially aiding in weight management. Additionally, protein is known to have a higher thermic effect compared to other macronutrients, meaning that the body requires more energy to digest and metabolize protein-rich foods. This can contribute to a slight increase in calorie expenditure.

Other Nutritional Benefits of Calamari

In addition to its protein content, calamari offers several other nutritional benefits. It is a low-fat and low-calorie food, making it a suitable choice for individuals watching their weight or looking to maintain a healthy diet. Calamari is also a good source of vitamins and minerals, including vitamin B12, vitamin C, iron, and zinc.

Vitamin B12 is essential for maintaining healthy nerve cells and producing DNA, while vitamin C acts as an antioxidant and supports immune function. Iron is important for the production of red blood cells, and zinc plays a role in immune function, wound healing, and protein synthesis.


Calamari is a delicious seafood option that offers a notable amount of protein. With approximately 18 grams of protein per 100-gram serving, calamari can be a valuable addition to a balanced diet, especially for individuals looking to increase their protein intake. Additionally, calamari provides other important nutrients, such as vitamins B12 and C, iron, and zinc. Incorporating calamari into your meals can not only enhance the nutritional value but also add variety to your diet.


– National Nutrient Database for Standard Reference Legacy Release:
– Healthline:
– MedicalNewsToday:
– Mayo Clinic: