Calories in squid: 81 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 21.6 g protein and 2.4 g fat.

2.4 gFat

21.6 gProtein

1.7 gCarbohydrate

113 gWater

1.7 gMinerals and the rest

2.4 gFat
21.6 gProtein
1.7 gCarbohydrate
113 gWater
1.7 gMinerals and the rest

Below average for fish and seafood

Squid is 81 kcal per 100 g. The 170 fish and seafood in this database average 138.

Squid81

Fish and seafood average138

Low in fat

1.7 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per fillet2.4 g

Saturates, per fillet0.56 g

Vitamins and minerals in squid

Five of the 20 recorded reach the “high in” level. Vitamin B12 leads by a long way.

168 %

Vitamin B12

0.0042 mg in a 140 g fillet

62nd of 143 fish and seafood

Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.

Selenium0.0924 mg168 %

Copper1.4 mg137 %

Vitamin B60.97 mg69 %

Niacin (vitamin B3)9.4 mg59 %

Phosphorus266 mg38 %

Only a trace

Vitamin D

None recorded

Vitamin C

Show all 20 with amounts

Vitamin B120.0042 mg, 168 %

Selenium0.0924 mg, 168 %

Copper1.4 mg, 137 %

Vitamin B60.97 mg, 69 %

Niacin (vitamin B3)9.4 mg, 59 %

Phosphorus266 mg, 38 %

Potassium392 mg, 20 %

Iodine0.028 mg, 19 %

Pantothenic acid (vitamin B5)0.95 mg, 16 %

Zinc1.5 mg, 15 %

Vitamin E1.7 mg, 14 %

Thiamin (vitamin B1)0.14 mg, 13 %

Riboflavin (vitamin B2)0.17 mg, 12 %

Magnesium39.2 mg, 10 %

Folate0.0182 mg, 9.1 %

Iron0.7 mg, 5 %

Vitamin A0.021 mg, 2.6 %

Calcium18.2 mg, 2.3 %

Manganese0.03 mg, 1.4 %

Vitamin Cnone recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

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

No recorded vitamin D or vitamin C, and only 1.9 % of the vitamin A reference intake per 100 g.

Vitamin D

Tracein squid

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin squid

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

1.9%in squid, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

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

Per 100 g, squid has the most vitamin B12 of the 6 here, ahead of haddock (steamed).

0.003mg

0.0021mg

0.002mg

0.0014mg

0.001mg

Squid, rawthis page

Haddock, steamed−0.0009 mg

Haddock, fillets, in flour, fried in dripping−0.001 mg

Pangasius, poached−0.0016 mg

Ling, raw−0.002 mg

Flounder, steamed−0.002 mg

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

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

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 113 kcal. Per 100 g the figure is 81 kcal.

Is squid high in vitamin B12?

Yes. Squid, raw has 0.003 mg vitamin B12 per 100 g, 120 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does squid have most of?

By share of the daily reference intake: vitamin B12 (0.003 mg, 120 %), selenium (0.066 mg, 120 %) and copper (0.98 mg, 98 %) per 100 g.

Is squid a good source of protein?

Squid, raw has 15.4 g protein per 100 g, 76 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-263, Squid, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.