Protein content
16.5 g of protein in 3 oz cooked (85 g) of calamari, or 12.5 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is very protein-dense.
| Protein per 100 kcal | 12.5 g |
|---|---|
| Protein per 100 g | 19.4 g |
| Protein per serving | 16.5 g in 3 oz cooked (85 g) |
| Calories from protein | 50% |
| Protein to fat | 3.1 g per 1 g fat |
| Rank in seafood, per 100 kcal | 91st of 121 |
| Rank of all foods, per 100 g | 283rd of 796 |
| Share of 50 g Daily Value | 33% per serving |
| Protein quality | Complete protein |
One 3 oz cooked, 16.5 g protein.
Every 100 kcal of calamari brings 12.5 g of protein. On that measure it ranks 91st of the 121 seafood in this database and 195th of all 796 foods on the site. Measured by weight instead, its 19.4 g per 100 g ranks 88th in its group.
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.
Weight for weight, calamari has 3.1 g of protein for each gram of fat (19.4 g against 6.25 g per 100 g).
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 quoted here is measured by weight at 85 g, and it covers about 33% of the 50 g FDA Daily Value for protein.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 19.4 g | 155 kcal |
| 3 oz cooked (serving used here) | 85 g | 16.5 g | 132 kcal |
| 1 item | 15 g | 2.9 g | 23 kcal |
| 1 cup | 135 g | 26.2 g | 209 kcal |
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Related
Highest-protein seafood per serving · Most protein-dense foods · Highest protein per 100 g
Quick answers
19.4 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 16.5 g.
12.5 g. That figure divides its 19.4 g of protein per 100 g by its 155 kcal per 100 g, so it does not depend on serving size.
Yes. The protein in calamari supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
About 33%. One 3 oz cooked serving has 16.5 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #2706333 (Calamari, cooked), FNDDS survey data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.