Grilled calamari calories come to 209 for a 1 cup (135 g) serving and 155 per 100 g. The number to notice is protein: 26.1 g per cup, or 52% of the daily value, and 52% of the calories. Fat is the second source, and cholesterol runs high at 293 mg per 100 g.
209kcal
1 cup · 135 g, grilled, no breading
52%protein
26 gProtein
5 gCarbs
8.4 gFat
How to burn off 209 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Grilled, no breading · per 135 g
Calories
209 kcal
Protein
26 g
Carbohydrate
5.2 g
Fat
8.4 g
Saturated fat
2.2 g
Cholesterol
396 mg
Sodium
365 mg
Potassium
413 mg
Iron
1.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Grilled calamari: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (135 g)
209
26.1 g
5.2 g
8.4 g
365 mg
10%
3 oz portion (85 g)
132
16.5 g
3.3 g
5.3 g
230 mg
7%
100 g
155
19.4 g
3.8 g
6.3 g
270 mg
8%
Fried, 1 cup (135 g)
316
18.6 g
19 g
17.8 g
509 mg
16%
3 × 1 cup (135 g)
628
78.4 g
1,094 mg
5 × 1 cup (135 g)
1,046
130.7 g
1,823 mg
A cup of grilled calamari is a 209-calorie main
A 3 oz portion (85 g) of grilled calamari comes to 132 calories and 16.5 g of protein, just 7% of the daily value for calories. Move up to 1 cup (135 g) and the count reaches 209 calories with 26.1 g of protein. That is 10% of the calorie daily value for a serving big enough to anchor a meal. For a main protein, both numbers are modest.
The total climbs in a straight line with the amount on the plate. Two cups (270 g) come to 419 calories and 52.3 g of protein. Three cups (405 g) reach 628 calories. Five cups (675 g), the kind of volume a shared platter can quietly add up to, hit 1,046 calories and 130.7 g of protein.
Sodium follows the same curve. One cup carries 365 mg, 16% of the daily value, two cups carry 729 mg, and three cups reach 1,094 mg. If you are sharing a plate, note how many cups you actually ate before reaching for more. The squid is light; the second and third helpings are where the day's totals move.
Just over half the calories come from protein
Protein supplies 52% of the calories in grilled calamari, fat 38% and carbs only 10%. Per 100 g that works out to 19.4 g of protein, 6.3 g of fat and 3.8 g of carbs. It is a lean, protein-led food, but not a fat-free one.
The fat share is bigger than many people expect from squid. If your calamari is brushed with extra oil or finished with butter at the table, expect the 6.3 g of fat per 100 g to grow, and the calories with it. Saturated fat stays low at 1.6 g per 100 g in the grilled values listed here, so the fat that is present is mostly not the saturated kind.
Carbs barely register. There is 0 g of sugar and 0 g of fiber, so the 3.8 g of carbs per 100 g is a footnote rather than a reason to count. If you track macros, log calamari as a protein and let the sides carry the carbs. A full cup adds only 5.2 g of carbs against 26.1 g of protein, which makes it easy to fit around almost any plan built on macro targets.
Cholesterol is the row to watch
Grilled calamari carries 293 mg of cholesterol per 100 g. Set against a daily value of 300 mg, that single 100 g serving sits just under a full day's value. A 1 cup (135 g) portion goes past it. Few rows on this label come close to their daily value; this one does.
Sodium is moderate by comparison. There are 270 mg per 100 g, or 12% of the daily value, and a 3 oz portion (85 g) carries 230 mg, 10% of the daily value. The plain squid is not the salty part of the plate. Sauces, marinades and seasoning salt can be, so check those if you watch sodium.
Potassium adds 306 mg per 100 g, a useful extra on a food this low in calories. If you follow a cholesterol limit, this is the number to log carefully, and portion size is the lever you control. The 3 oz serving is the gentler choice next to a full cup, and it still brings 16.5 g of protein for 132 calories.
Keep it grilled and let the sides do the work
The cooking method matters more than any side dish. Fried calamari runs 316 calories per 1 cup (135 g), with 17.8 g of fat, 19 g of carbs and 509 mg of sodium, 22% of the daily value. Grilled, the same cup holds 8.4 g of fat and 5.2 g of carbs. Breading also dilutes the protein: 18.6 g per fried cup against 26.1 g grilled.
Because grilled calamari brings almost no carbs and 0 g of fiber, the rest of the plate decides how filling the meal feels. Vegetables, a salad, a grain or a piece of bread round it out. A squeeze of lemon and fresh herbs add flavor without moving the numbers much.
Dips are where totals creep. A creamy aioli or a heavy pour of olive oil can change the total more than you expect, so measure the sauce if you are counting. BodyPal can log a plate of grilled calamari from a photo, which makes the cup estimate easier when you eat out.
How does grilled calamari compare?
Here is grilled calamari next to fried calamari, calamari steak and grilled scallops, compared per 100 g and per usual serving.
Verdict: For the fewest calories per bite, grilled scallops win at 108 per 100 g, while grilled calamari gives more protein, 19.4 g against 15.3 g. Skip fried calamari if you are counting: at 234 calories per 100 g it runs about 1.5 times the grilled version, and 316 per cup.
Grilled calamari FAQs
How many calories are in grilled calamari?
One cup of cooked calamari is 209 calories and a 3 oz portion is 132 calories. Per 100 g it is 155 calories.
Is grilled calamari good for weight loss?
A 3 oz portion has 132 calories, 16.5 g protein and 5.3 g fat. The same weight breaded and fried is 199 calories.
Grilled calamari vs fried calamari: which has fewer calories?
Grilled calamari has 155 calories per 100 g against 234 for fried. Per cup that is 209 calories against 316.
How much protein is in grilled calamari?
There is 19.4 g of protein per 100 g, so one cup (135 g) gives 26.1 g and a 3 oz portion 16.5 g.
How many calories are in 100 g of grilled squid?
There are 155 calories in 100 g of grilled squid. That equals 8% of the daily value for calories, and the same 100 g carries 270 mg of sodium, 12% of the daily value, plus 19.4 g of protein.
Is grilled squid the same as grilled calamari?
Yes, calamari is squid, so the numbers are the same: 155 calories per 100 g and 209 per 1 cup (135 g). The name usually signals how it is served, not a different nutrition profile.
What are the macros in grilled calamari?
Per 100 g, grilled calamari has 19.4 g of protein, 6.3 g of fat and 3.8 g of carbs. By calories, that is 52% protein, 38% fat and 10% carbs, with 0 g of sugar and 0 g of fiber.
Is grilled calamari high in protein?
Yes. Protein supplies 52% of its calories, and 1 cup (135 g) gives 26.1 g of protein for 209 calories, which is 52% of the daily value for protein. Even a 3 oz portion (85 g) brings 16.5 g.
Which grilled calamari nutrition facts stand out besides calories?
Cholesterol stands out at 293 mg per 100 g, close to the daily value of 300 mg. Sodium is 270 mg, potassium 306 mg and saturated fat 1.6 g per 100 g, with 0 g of sugar.
