Garlic Squid Tapas (Al Ajillo)
Calamari al ajillo (squid with garlic, olive oil and chilli) is the crown of quick seafood dishes in southern Spain: tender pieces of squid flavoured with golden garlic and extra virgin olive oil. Its glycemic index does not apply because it contains no starch, and it is a pure seafood protein meal that supports muscle energy and fullness without any added sugar.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Enjoy it hot, straight from the dish with a fork, alongside a green salad; avoid dipping white bread in the oil to skip the extra calories and keep insulin steady.
Best preparation methods
Sauté the sliced squid in hot olive oil with sliced garlic, a pinch of red chilli and chopped parsley for just two to three minutes; overcooking makes it rubbery and tough.
Important Nutritional Note
Squid is very rich in copper, vitamin B12 and zinc, and the garlic cooked with it provides natural allicin compounds that support immunity and widen the arteries.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 145 kcal | 217.5 kcal |
| Protein | 18 g | 27 g |
| Carbohydrate | 2.5 g | 3.8 g |
| Available carbohydrate | 2.2 g | 3.3 g |
| Fat | 7 g | 10.5 g |
| Dietary fibre | 0.3 g | 0.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 145 kcal per 100 g, ranking 4 of 9 in Spanish dishes (lowest first).
Related foods from the same family:
Frequently asked questions
Is calamari al ajillo better than classic fried calamari?
Far better: it is cooked with garlic and pure olive oil, without a coating of flour and breadcrumbs and without deep frying in hydrogenated oils.
How many calories and how much protein are in a 150 g portion of calamari al ajillo?
The portion contains about 220 kcal, 27 g of pure, quickly absorbed protein and around 10.5 g of healthy fat from olive oil, with only about 4 g of carbohydrate.
Does squid raise blood cholesterol?
The natural cholesterol in squid does not turn into harmful cholesterol as long as it is cooked in olive oil and not fried in poor-quality commercial oils.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.