Canned Squid in Its Own Natural Ink
Quick answer
A medium portion of Canned Squid in Its Own Natural Ink (115 g) contains 155 kcal, with 3.4 g of net carbohydrates and 19.5 g of protein.
- Carbs3.4 g9%
- Protein19.5 g50.7%
- Fat6.9 g40.3%
- Fibre0 g
Percentages of total energy (calories)
One of the boldest and finest Mediterranean dishes (calamares en su tinta): tender white squid pieces slow-cooked in their black sauce of natural squid ink with onion, olive oil and spices. The ink gives the dish its mysterious colour and rich sea flavour and contains the natural pigment melanin and some minerals such as copper and iron, making it a dish that combines great taste with low-calorie protein.
💡 Smart Nutritional Guidance
Consumption advice
Mix it with grated cauliflower rice sautéed in olive oil for a low-carb “black paella” that looks stunning on the plate.
Best preparation methods
Gently warming the contents over low heat with chopped parsley and finely minced garlic brings out the deep flavour of the ink.
Important Nutritional Note
Squid is naturally low in fat; most of the fat in the can is healthy fat from the olive oil added to the sauce.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (115 g) |
|---|---|---|
| Calories | 135 kcal | 155.2 kcal |
| Protein | 17 g | 19.5 g |
| Carbohydrate | 3 g | 3.4 g |
| Available carbohydrate | 3 g | 3.4 g |
| Fat | 6 g | 6.9 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 12.6 g of protein per 100 kcal, ranking 39 of 70 in Meat, fish & eggs (highest first).
Related foods from the same family:
Frequently asked questions
Is squid ink safe and good to eat?
Yes: it is safe and has been used for centuries in Mediterranean cooking, and it contains the pigment melanin and some minerals.
Does it raise blood sugar?
The glycemic index does not apply because it has so little carbohydrate (about 3.5 g per can, mostly from the onion in the sauce), so it causes no sugar spike.
Is canned squid chewy?
Slow cooking and heat sterilisation in the can make the squid very tender and easy to digest.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
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.