95 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in baked calamari?
403kcal
in a 140 g fillet
288 kcal per 100 g.
Source: UK CoFID 2021, record 16-404, 5 analysed samples. Checked 5 October 2026.
24.5 gFat
11.9 gProtein
2.7 gFibre
95 %Daily vitamin B12
What’s in a 140 g fillet
About a third of a fillet is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 24.5 gFat
- 11.9 gProtein
- 36.3 gCarbohydrate
- 2.7 gFibre
- 58.9 gWater
- 5.7 gMinerals and the rest
Above average for fish and seafood
Calamari is 288 kcal per 100 g. The 170 fish and seafood in this database average 138.
Calamari288
Fish and seafood average138
High in salt
3 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per fillet4.1 g
Vitamins and minerals in calamari
Four of the 21 reach the “high in” level, led by vitamin B12.
Only a trace
- Vitamin D
- Vitamin C
Show all 21 with amounts
Chloride1792 mg, 224 %
Vitamin B120.00238 mg, 95 %
Phosphorus363 mg, 52 %
Selenium0.0238 mg, 43 %
Riboflavin (vitamin B2)0.56 mg, 40 %
Niacin (vitamin B3)4.8 mg, 30 %
Copper0.17 mg, 17 %
Pantothenic acid (vitamin B5)0.95 mg, 16 %
Manganese0.27 mg, 13 %
Magnesium46.2 mg, 12 %
Vitamin A0.0896 mg, 11 %
Zinc1.1 mg, 11 %
Vitamin E1.1 mg, 8.8 %
Calcium57.4 mg, 7.2 %
Biotin0.0035 mg, 7 %
Thiamin (vitamin B1)0.07 mg, 6.4 %
Potassium123 mg, 6.2 %
Iron0.73 mg, 5.2 %
Vitamin B60.04 mg, 3 %
Iodine0.0042 mg, 2.8 %
Folate0.0042 mg, 2.1 %
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 calamari doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 1.5 % of the folate reference intake per 100 g.
Vitamin D
Tracein calamari
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein calamari
Find it inCherries, West Indian2150 % per 100 g
Folate
1.5%in calamari, per 100 g
Find it inLiver, chicken, fried675 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Calamari against other fish and seafood
Per 100 g, whelks (boiled) has the most vitamin B12 in this comparison, followed by mussels (raw).
0.021mg
0.019mg
0.009mg
0.0047mg
0.0017mg
0.0016mg
Whelks, boiled+0.0193 mg
Mussels, raw+0.0173 mg
Scallops, steamed+0.0073 mg
Calamari, coated in batter, bakedthis page
Plaice, in breadcrumbs, baked−0.0001 mg
All values per 100 g, from the same dataset. Differences are against calamari.
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Questions about calamari
What the numbers say to the questions people actually search.
How many calories are in a portion of calamari?
A typical portion (140 g, one fillet) gives 403 kcal. Per 100 g the figure is 288 kcal.
Is calamari high in chloride?
Yes. Calamari, coated in batter, baked has 1280 mg chloride per 100 g, 160 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does calamari have most of?
By share of the daily reference intake: chloride (1280 mg, 160 %), vitamin B12 (0.0017 mg, 68 %) and phosphorus (259 mg, 37 %) per 100 g.
Is calamari high in salt?
Yes by UK label standards: 3 g per 100 g is above the 1.5 g that counts as high.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-404, Calamari, coated in batter, baked, 5 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. 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.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More fish and seafood
- Mullet, Grey, raw115 kcal
- Prawns, king, purchased cooked68 kcal
- Sardines, grilled172 kcal
- Tuna, canned, drained159 kcal
- Cod, baked100 kcal
- Dover sole, raw89 kcal
- All 170 fish and seafood