Protein content
A 3 oz cooked serving of calamari contains 16.5 g of protein - a very good source of protein, about 33% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is very protein-dense.
| Serving | 3 oz cooked (85 g) |
|---|---|
| Protein per serving | 16.5 g |
| Protein per 100 g | 19.4 g |
| Calories per serving | 132 kcal |
| Protein density | 50% of calories |
| Share of 50 g Daily Value | 33% |
| Protein quality | Complete protein |
| Category | Seafood |
| Food type | Whole food |
| USDA record | FoodData Central #2706333 |
A typical 3 oz cooked serving of calamari contains 16.5 grams of protein (19.4 g per 100 g), which makes it a very good source of protein. That covers roughly 33% of the 50 g reference Daily Value, so it can anchor a high-protein meal for the day.
Protein accounts for roughly 50% of the calories in calamari, making it very protein-dense. The rest comes from fat and carbohydrate, so it adds a solid amount of protein while still carrying real energy - useful when you are eating to a calorie target rather than under one.
Among the 121 seafood in the database, calamari ranks 84th by protein per serving, and 212th out of all 796 foods on the site. Set against haddock, another seafood entry in the database, a serving carries about 0.5 g less protein (haddock has 17 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by weight at 85 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Source: USDA FoodData Central #2706333 - "Calamari, cooked" (Survey (FNDDS), published 10/31/2024). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Calamari has 19.4 g of protein per 100 g. A typical 3 oz cooked serving (85 g) provides 16.5 g.
Yes. Calamari is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 3 oz cooked serving of calamari contains 16.5 g of protein, about 33% of the 50 g reference Daily Value.
Calamari is a very good source of protein, and about 50% of its calories come from protein, which makes it very protein-dense. Set against haddock, another seafood entry in the database, a serving carries about 0.5 g less protein (haddock has 17 g per 3 oz cooked).
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