Calories in dried squid: 313 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is protein, with 6.4 g of fat alongside it.

6.4 gFat

88.6 gProtein

6.7 gCarbohydrate

30.5 gWater

7.7 gMinerals and the rest

6.4 gFat
88.6 gProtein
6.7 gCarbohydrate
30.5 gWater
7.7 gMinerals and the rest

Above average for fish and seafood

Squid is 313 kcal per 100 g. The 170 fish and seafood in this database average 138.

Squid313

Fish and seafood average138

High in salt

2.4 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).

Salt, per fillet3.3 g

Vitamins and minerals in squid

Six of the 12 recorded reach the “high in” level. Copper leads by a long way.

550 %

Copper

5.5 mg in a 140 g fillet

3rd of 159 fish and seafood

Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.

Niacin (vitamin B3)28.4 mg178 %

Phosphorus868 mg124 %

Zinc6.2 mg62 %

Magnesium168 mg45 %

Potassium854 mg43 %

A source of

Iron

None recorded

Vitamin C

Show all 12 with amounts

Copper5.5 mg, 550 %

Niacin (vitamin B3)28.4 mg, 178 %

Phosphorus868 mg, 124 %

Zinc6.2 mg, 62 %

Magnesium168 mg, 45 %

Potassium854 mg, 43 %

Iron5.6 mg, 40 %

Riboflavin (vitamin B2)0.24 mg, 17 %

Thiamin (vitamin B1)0.18 mg, 17 %

Calcium77 mg, 9.6 %

Manganese0.11 mg, 5.6 %

Vitamin Cnone recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What squid doesn’t give you. And where to find it.

No recorded vitamin C, and only 12 % of the thiamin reference intake and 12 % of the riboflavin reference intake per 100 g.

Vitamin C

0mgin squid

Find it inCherries, West Indian2150 % per 100 g

Thiamin (vitamin B1)

12%in squid, per 100 g

Find it inWheatgerm164 % per 100 g

Riboflavin (vitamin B2)

12%in squid, per 100 g

Find it inLiver, lamb, fried404 % per 100 g

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Squid against other fish and seafood

Squid comes second for copper here, just behind whelks (boiled).

6.6mg

3.9mg

1.9mg

1.7mg

1.5mg

Whelks, boiled+2.7 mg

Squid, driedthis page

Shrimps, boiled−2 mg

Crab, purchased cooked−2.2 mg

Winkles, boiled−2.2 mg

Prawns, standard, dried−2.4 mg

All values per 100 g, from the same dataset. Differences are against squid.

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Questions about squid

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of squid?

A typical portion (140 g, one fillet) gives 438 kcal. Per 100 g the figure is 313 kcal.

Is squid high in copper?

Yes. Squid, dried has 3.9 mg copper per 100 g, 393 % of the NRV, above the 30 % threshold for a “high in” claim.

Does cooking change the sodium in squid?

Yes. Per 100 g, sodium goes from 110 mg raw to 940 mg dried. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does squid have most of?

By share of the daily reference intake: copper (3.9 mg, 393 %), niacin (20.3 mg, 127 %) and phosphorus (620 mg, 89 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-267, Squid, dried, published by Public Health England under the Open Government Licence v3.0. Main data references: Wu Leung et al (1972) Food composition table for use in East Asia, and calculation from raw. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Calamari). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.