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Calorie Slism

Food nutrition facts and count calories in food

(Japanese Common Squid / Pacific Flying Squid)

Food Categories

Squid Calories and Quick Look At Nutrition Facts

Calories in Squid88Cal 100g
264 Cal 300g(1 edible part)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin B12,Selenium
Squid eaten in Japan is mostly made up of Japanese flying squid Todarodes pacificus, which is this page calories in squid refers to the calories in Japanese common squid.

There are many ways to eat squid which include: raw; in sushi; or in seasoned dishes such as Shiokara.



Image of Squid


Additional Facts for Squid

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content79 (%)
Refuse25 (%)

Nutrition facts for Squid (1 edible part 300g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy264 Cal536~751Cal
Protein54.3g (217.2 Cal)15~34g
Fat3.6g (32.4 Cal)13~20g
Carbohydrate0.6g (2.4 Cal)75~105g

【PFC Balance】

The calories in Squid per 300g(1 edible part) is 264 calories. Squid is calculated to be 88Cal per 100 grams making 80Cal equivalent to 90.91g with 54.3g of mostly protein、3.6g of fat、0.6g of carbohydrates in 300g while being rich in vitamins and minerals such as Vitamin B12 and Selenium.

Vitamins, minerals, dietary fiber, and sodium content for 300g (1 edible part) of Squid


(Percent Meal Value)

Vitamin A Retinol Equivalent39μg221μgRE
Vitamin E Alpha Tocopherol6.3mg2.2mg
Vitamin B10.15mg0.32mg
Vitamin B20.12mg0.36mg
Vitamin B60.6mg0.35mg
Vitamin B1219.5μg0.8μg
Pantothenic Acid1.62mg1.5mg
Vitamin C3mg33mg


(Percent Meal Value)



(Percent Meal Value)

Sodium Chloride Equivalent2.4g~2.5g

Fatty acid composition in 300g (1 edible part) of Squid

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids0.48g3g~4.7g
Monounsaturated Fatty Acids0.15g~6.2g
Polyunsaturated Fatty Acids0.87g3g~8.3g
Total Fatty Acids1.5g
N3 Polyunsaturated0.81g
N6 Polyunsaturated0.06g
Oleic Acid48mg
Linoleic Acid6mg

(Percent Meal Value)

Icosadienoic Acid3mg
Icosatetraenoic Acid3mg
Arachidonic Acid36mg
Icosapentaenoic Acid192mg
Henicosapentaenoic Acid3mg
Docosapentaenoic Acid N39mg
Docosapentaenoic Acid N69mg
Docosahexaenoic Acid600mg

Amino acid composition in 300g (1 edible part) of Squid

Amino acids found in Squid are either to low to display a value or unknown

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 264Cal

Squid:Aerobic exercise duration required to burn 264 calories per 300g (1 edible part)

  • Walking99min
  • Jogging60min
  • Cycling / Biking / Spinning37min
  • Jumping Rope30min
  • Stretching119min
  • Climbing Steps33min
  • Vacuuming85min
  • Cleaning Bath Tub78min
  • Water Walking74min
  • Swimming37min
  • Aerobics46min
  • Boxercising50min

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