How much protein is in calamari?

How much protein is in calamari?


Calamari, a popular seafood delicacy, is loved by many for its tender texture and unique flavor. But how much protein does calamari actually contain? In this article, we will delve into the protein content of calamari and explore its nutritional value.

Protein Content in Calamari

Calamari is a good source of protein, making it a valuable addition to a balanced diet. Protein is an essential nutrient that plays a crucial role in various bodily functions, including muscle growth and repair, enzyme production, and hormone synthesis.

The protein content in calamari can vary depending on the specific species, preparation method, and serving size. On average, a 100-gram serving of cooked calamari provides approximately 15-20 grams of protein. This makes it a relatively protein-rich seafood option compared to other popular choices like shrimp or crab.

Nutritional Profile of Calamari

In addition to protein, calamari offers other essential nutrients that contribute to a healthy diet. It is low in calories and fat, making it a suitable choice for those watching their weight or trying to maintain a balanced diet. Calamari also contains beneficial vitamins and minerals, including vitamin B12, vitamin C, iron, and selenium.

Vitamin B12 is important for maintaining nerve health and producing red blood cells, while vitamin C acts as an antioxidant and supports the immune system. Iron is crucial for oxygen transport in the body, and selenium is an essential mineral with antioxidant properties.

Health Benefits of Protein

Protein is a macronutrient that provides numerous health benefits. It is the building block of tissues, muscles, and organs in the body. Consuming an adequate amount of protein is essential for:

Muscle Growth and Repair: Protein plays a vital role in muscle development and repair. It provides the necessary amino acids needed to rebuild and strengthen muscle tissues, making it particularly important for athletes and individuals engaged in regular physical activity.

Satiety and Weight Management: Protein has a high satiety value, meaning it helps you feel fuller for longer. Including protein-rich foods like calamari in your meals can aid in weight management by reducing overall calorie intake and controlling cravings.

Metabolism Support: Protein has a higher thermic effect compared to carbohydrates or fats, which means that the body burns more calories during the digestion and absorption of protein. This can slightly increase metabolic rate and contribute to weight management.


Calamari is not only a delicious seafood option but also a good source of protein. With its relatively high protein content and low calorie and fat levels, calamari can be a valuable addition to a balanced diet. The protein in calamari supports muscle growth and repair, aids in weight management, and contributes to overall metabolic health.

So, the next time you enjoy a plate of calamari, you can savor not only its taste but also the nutritional benefits it provides.


1. National Nutrient Database for Standard Reference Legacy Release:
2. Healthline: