Protein in Squid: How Much per 100g and per Portion
Raw squid provides 15.4g of protein per 100g. It is a very protein-dense food, meaning it delivers a high amount of protein for its calorie count, with protein accounting for 76% of its total energy. A 200g portion of raw squid contains over 30g of protein.
CoFID 16-263 · Squid, raw
What the numbers say
- Protein per calorie. Squid is very protein-dense, supplying 19g of protein for every 100 kcal. This is a high value, showing that most of its energy comes from protein rather than fats or carbohydrates.
- Front-of-pack profile. According to UK front-of-pack labelling guidelines, raw squid is rated ‘low’ (green) for fat, saturated fat, sugars, and salt. It contains just 1.7g of fat and 0.28g of salt per 100g.
- Fibre content undetermined. The national food composition database does not provide a value for the fibre content of raw squid. As an animal product, it is not expected to be a source of dietary fibre.
Squid macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 81 kcal 344 kJ |
4% | – |
| Protein | 15.4g | 31% | – |
| Fat | 1.7g | 2% | low |
| of which saturates | 0.4g | 2% | low |
| Carbohydrate | 1.2g | 0% | – |
| of which sugars | trace | 0% | low |
| Fibre | n/a | – | – |
| Salt | 0.28g | 5% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in squid by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 15.4g | 81 | 1.2g | 1.7g |
| 150g | 23.1g | 122 | 1.8g | 2.5g |
| 200g | 30.8g | 162 | 2.4g | 3.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of squid for 20g or 30g of protein
- To get 30g of protein from squid, you would need to prepare about 195g (raw weight), which provides 158 kcal.
- A smaller portion of 130g (raw weight) will supply 20g of protein for around 105 kcal.
- Remember to weigh squid raw before cooking, as it will lose water and weight during preparation, concentrating the nutrients in the final cooked portion.
How it compares with other fish and seafood
With 15.4g of protein per 100g, raw squid has less protein by weight than many other seafood options. Within its group of 23 fish and seafood products on this site, it ranks 21st for protein per 100g. However, it ranks much higher for protein density, placing 12th in its group and 21st out of all 137 foods for protein per 100 kcal. Its protein content is lower than that of scallops (23.2g per 100g) but is comparable to other cephalopods like octopus (17.9g per 100g). Mussels and tilapia also provide slightly more protein per 100g, at around 18g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Squid | 15.4g | 81 | 19g |
| Tilapia | 17.8g | 85 | 20.9g |
| Mussels | 17.7g | 104 | 17g |
| Scallops | 23.2g | 118 | 19.7g |
| Octopus | 17.9g | 83 | 21.6g |
Quick answers
Is squid a good source of protein?
Yes, raw squid is a good protein source, providing 15.4g of protein per 100g. Protein provides 76% of its energy, making it a very protein-dense food.
Is squid high in fat?
No, raw squid is very low in fat, containing only 1.7g of fat and 0.4g of saturated fat per 100g. This qualifies for a green ‘low’ rating on UK front-of-pack food labels.
How much protein is in a 200g portion of squid?
A 200g portion of raw squid contains 30.8g of protein and 162 kcal. This amount provides over 30% of the UK daily reference intake for protein.
When to speak to a GP or dietitian
- This food contains molluscs, one of the 14 allergens that UK food law requires to be declared. If you have a mollusc allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.