Calamari steak calories come to 175 for one 113 g steak and 155 per 100 g, cooked without breading. The number to notice is protein: 21.9 g per steak covers 44% of the daily value for only 9% of a day's calories. Frying the same 113 g pushes it to 264 calories.
175kcal
1 steak · 113 g, cooked, not breaded
52%protein
22 gProtein
4 gCarbs
7.1 gFat
How to burn off 175 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cooked, not breaded · per 113 g
Calories
175 kcal
Protein
22 g
Carbohydrate
4.3 g
Fat
7.1 g
Saturated fat
1.8 g
Cholesterol
331 mg
Sodium
305 mg
Potassium
346 mg
Iron
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 →
Calamari steak: 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 steak (113 g)
175
21.9 g
4.3 g
7.1 g
305 mg
9%
3 oz portion (85 g)
132
16.5 g
3.3 g
5.3 g
230 mg
7%
Fried (113 g)
264
15.5 g
15.9 g
14.9 g
426 mg
13%
100 g
155
19.4 g
3.8 g
6.3 g
270 mg
8%
3 × 1 steak (113 g)
525
65.6 g
915 mg
5 × 1 steak (113 g)
876
109.4 g
1,526 mg
One steak is a 175-calorie main
A standard calamari steak weighs about 113 g and lands at 175 calories. That is a modest main for a plate, and it leaves plenty of room for sides. If you cut it down to a 3 oz portion of 85 g, the total drops to 132 calories with 16.5 g of protein.
Packages often hold several steaks, and the totals climb in a straight line. Two steaks come to 350 calories and 43.8 g of protein. Three reach 525 calories, and five steaks, 565 g in all, add up to 876 calories with 109.4 g of protein.
Sodium grows the same way. One steak carries 305 mg, two carry 610 mg, and five reach 1,526 mg. If you are cooking for one, a single steak is the portion the numbers on this page are built around, and it is the easiest one to log accurately. BodyPal can log it from a photo of your plate.
Protein supplies more than half the calories
Cooked calamari without breading is a lean protein food. Per 100 g it has 19.4 g of protein, 6.3 g of fat and only 3.8 g of carbs. Protein delivers 52% of the calories, fat 38% and carbs just 10%.
There is no sugar and no fiber in the plain steak. The small carb figure, 4.3 g per steak, comes from the squid itself, not from a coating. That makes it simple to fit into a low-carb day as long as the breading stays off.
Fat is the second biggest source, at 7.1 g per steak. Saturated fat is low at 1.6 g per 100 g. Most of the fat you eat with calamari usually comes from the pan, the butter or the sauce, so the cooking method decides how lean the final plate really is. Potassium adds 306 mg per 100 g, a small extra.
Cholesterol is the row to watch
The figure that stands out is cholesterol. Calamari carries 293 mg per 100 g, close to the 300 mg daily value the label uses. Few foods in the fish category come near that number per 100 g.
If you track dietary cholesterol, plan the rest of the day around it. Eggs, shrimp and organ meats on the same day will stack quickly. If you do not track it, the steak is otherwise a lean, high-protein choice.
Sodium is moderate. A plain steak has 305 mg, which is 13% of the daily value, and a 3 oz portion has 230 mg, or 10%. Brine-packed or pre-seasoned products such as Newport Giant Calamari Steaks or The Down Dock Wild Caught Calamari Steaks can vary, so check the package if you watch salt, and go easy on soy sauce or salted butter at the stove.
Frying adds about half again the calories
A breaded and fried calamari steak of 113 g comes to 264 calories, against 175 for the plain cooked steak. Fat roughly doubles, from 7.1 g to 14.9 g. Carbs jump from 4.3 g to 15.9 g because of the coating.
Protein moves the other way. The fried steak has 15.5 g of protein, or 31% of the daily value, compared with 21.9 g in the plain one. You get more calories and less protein in the same weight, since breading replaces some of the squid.
Sodium rises too, to 426 mg, which is 19% of the daily value. If you want the crunch, a light pan-sear with a thin dusting is a middle ground. Pair either version with a big salad, steamed greens or grilled vegetables instead of fries to keep the plate balanced.
How does calamari steak compare?
Here is how the calamari steak stacks up against grilled calamari, fried calamari and cooked scallops, per 100 g and per usual serving.
Verdict: For weight loss pick cooked scallops at 107 calories per 3 oz portion, or the plain calamari steak at 155 per 100 g, the same as grilled calamari. Skip fried calamari at 234 per 100 g if you want protein, since it gives just 13.8 g against 19.4 g in the plain steak.
Most popular calamari steak brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Newport Giant Calamari Steaks4 oz · 113 g88 kcal
2The Down Dock Wild Caught Calamari Steaks1 steak · 113 g53 kcal
Package numbers are for raw steaks, so they read lower than the cooked figures above. Source: manufacturer labels / USDA FoodData Central.
Calamari steak FAQs
How many calories are in a calamari steak?
A 113 g cooked calamari steak is about 175 calories. A smaller 85 g portion is 132 calories.
Is calamari steak good for weight loss?
Cooked calamari has 155 calories per 100 g with 19.4 g protein and 6.3 g fat, so a 113 g steak gives 21.9 g protein for 175 calories.
Calamari steak or fried calamari: which has fewer calories?
Cooked calamari is 155 calories per 100 g and fried calamari is 234. The same 113 g serving comes to 175 calories cooked and 264 fried.
How much protein is in a calamari steak?
About 21.9 g of protein in a 113 g steak, from 19.36 g per 100 g. That steak also has 4.3 g carbs and 7.1 g fat.
What are the nutrition facts for a calamari steak?
One 113 g calamari steak has 175 calories, 21.9 g of protein, 7.1 g of fat, 4.3 g of carbs and 305 mg of sodium. It has no sugar and no fiber when cooked without breading.
Is calamari steak healthy?
A plain calamari steak is lean and high in protein, with 21.9 g for 175 calories. The catch is cholesterol at 293 mg per 100 g, close to the 300 mg daily value, and frying raises calories to 264.
How many calories are in calamar?
Cooked calamar, or squid, has 155 calories per 100 g without breading. Fried, a 113 g portion comes to 264 calories, with more fat and carbs from the coating.
How many carbs and how much fat are in a calamari steak?
A 113 g calamari steak has 4.3 g of carbs and 7.1 g of fat. Carbs supply only 10% of its calories and fat 38%, while protein supplies 52%.
How much sodium is in a calamari steak?
One plain calamari steak has 305 mg of sodium, 13% of the daily value. A fried 113 g steak rises to 426 mg, or 19%, mostly from the seasoned breading.
