Calories in cuttlefish: 71 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 22.5 g protein and 0.98 g fat.

0.98 gFat

22.5 gProtein

113 gWater

3.4 gMinerals and the rest

0.98 gFat
22.5 gProtein
113 gWater
3.4 gMinerals and the rest

Below average for fish and seafood

Cuttlefish is 71 kcal per 100 g. The 170 fish and seafood in this database average 138.

Cuttlefish71

Fish and seafood average138

Low in sugar

0 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per fillet0 g

Salt, per fillet1.3 g

Vitamins and minerals in cuttlefish

Six of the 15 recorded reach the “high in” level. Selenium leads by a long way.

165 %

Selenium

0.091 mg in a 140 g fillet

17th of 131 fish and seafood

Selenium contributes to the normal function of the immune system, to normal thyroid function and to the maintenance of normal hair and nails.

Vitamin B120.0028 mg112 %

Copper0.83 mg83 %

Niacin (vitamin B3)9.9 mg62 %

Phosphorus378 mg54 %

Riboflavin (vitamin B2)0.67 mg48 %

A source of

Only a trace

Vitamin D
Vitamin C

None recorded

Vitamin A

Show all 15 with amounts

Selenium0.091 mg, 165 %

Vitamin B120.0028 mg, 112 %

Copper0.83 mg, 83 %

Niacin (vitamin B3)9.9 mg, 62 %

Phosphorus378 mg, 54 %

Riboflavin (vitamin B2)0.67 mg, 48 %

Vitamin B60.55 mg, 39 %

Iron4.8 mg, 34 %

Potassium434 mg, 22 %

Zinc1.7 mg, 17 %

Calcium82.6 mg, 10 %

Folate0.0182 mg, 9.1 %

Thiamin (vitamin B1)0.06 mg, 5.1 %

Manganese0.01 mg, 0.7 %

Vitamin Anone 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 cuttlefish doesn’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

Tracein cuttlefish

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein cuttlefish

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

0mgin cuttlefish

Find it inLiver, calf, fried3152 % per 100 g

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0.075 mgSelenium, 136 %

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

Cuttlefish against other fish and seafood

Per 100 g, cuttlefish has the most selenium of the 6 here, ahead of mackerel (grilled).

0.065mg

0.06mg

0.043mg

0.039mg

0.033mg

0.025mg

Cuttlefish, rawthis page

Mackerel, grilled−0.005 mg

Shrimps, frozen−0.022 mg

Sardines, canned in tomato sauce, whole contents−0.026 mg

Coley, raw−0.032 mg

Pangasius, poached−0.04 mg

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

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Questions about cuttlefish

The questions people ask about cuttlefish, answered from the dataset.

How many calories are in a portion of cuttlefish?

A typical portion (140 g, one fillet) gives 99 kcal. Per 100 g the figure is 71 kcal.

Is cuttlefish high in selenium?

Yes. Cuttlefish, raw has 0.065 mg selenium per 100 g, 118 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does cuttlefish have most of?

By share of the daily reference intake: selenium (0.065 mg, 118 %), vitamin B12 (0.002 mg, 80 %) and copper (0.59 mg, 59 %) per 100 g.

Is cuttlefish a good source of protein?

Cuttlefish, raw has 16.1 g protein per 100 g, 91 % 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 16-254, Cuttlefish, raw, 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 Exler (1987) Composition of foods: finfish and shellfish products, raw, processed and prepared. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 79 % of the weight as bought is eaten. 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.