🎉 50% off BodyPal Premium with code PROMO50

Grilled calamari calories

Grilled calamari, grilled, no breading
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. Download on the App StoreGet it on Google Play
Nutrition facts
Grilled, no breading · per 135 g
Calories209 kcal
Protein26 g
Carbohydrate5.2 g
Fat8.4 g
Saturated fat2.2 g
Cholesterol396 mg
Sodium365 mg
Potassium413 mg
Iron1.1 mg

Source: USDA FoodData Central

🛡️
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 →

Similar foods
Calories per 100 g
Fried CalamariFried Calamari234 kcal / 100 gCalamari SteakCalamari Steak155 kcal / 100 gScallops GrilledScallops Grilled108 kcal / 100 g

More fish & seafood → All calorie guides →

Free calculators
Same maths, same data, free
🔥Daily calorie needsCalories to maintain, lose or gain🎯Ideal weightHealthy weight for your height🧂SodiumWhat your day adds up to

All 9 calculators →

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.