Fried Calamari
The favourite weekend seafood dish: squid rings in a light flour coating, fried to a golden crunch. Squid itself is lean marine protein, but the flour coating and frying raise its glycemic index to about ≈45, with more energy.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Enjoy a few rings as a fun seafood starter, squeeze a whole lemon over them and eat them with a green salad, and avoid dipping them in thick mayonnaise or processed tartare sauce.
Best preparation methods
The smart healthy alternative: order grilled calamari with garlic, lemon and parsley; you get an amazing seafood flavour with practically no carbohydrate and about half the calories.
Important Nutritional Note
Calamari is rich in copper and complete protein; if you watch your weight and blood sugar, grilled calamari is the better choice, while fried calamari calls for a moderate portion.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 175 kcal | 175 kcal |
| Protein | 15 g | 15 g |
| Carbohydrate | 8 g | 8 g |
| Available carbohydrate | 7.5 g | 7.5 g |
| Fat | 9.5 g | 9.5 g |
| Dietary fibre | 0.5 g | 0.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Meat, fish & eggs with a glycemic index (1), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
Is Fried Calamari good for weight loss?
It can be a useful part of a weight-loss plan because it provides 8.6 g of protein per 100 kcal, and protein supports fullness. A 100 g portion gives 175 kcal.
How does Fried Calamari affect blood sugar?
Its glycemic index is 45 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 3.4 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Fried Calamari?
A typical 100 g portion of Fried Calamari provides about 175 kcal, 15 g protein, 8 g carbohydrate, 9.5 g fat and 0.5 g fibre.
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.