KETO VERDICTMODERATE
Squid (calamari) is keto-friendly with 3.1g net carbs per 100g. It’s a lean, high-protein seafood that is delicious when grilled or sautéed. Avoid breaded versions, as they contain extra carbs.
Is Squid Keto?
Seafood
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
3.1gnet carbs in your portion
- Total carbs
- 3.1g
- Fiber
- 0g
- Protein
- 15.6g
- Fat
- 1.4g
- Calories
- 92
Squid (calamari) is keto-friendly with 3.1g net carbs per 100g. It’s a lean, high-protein seafood that is delicious when grilled or sautéed. Avoid breaded versions, as they contain extra carbs.
- Net carbs (100 g)3.1g
- Protein (100 g)15.6g
- Fat (100 g)1.4g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
3.1g
Total Carbs
3.1g
Fiber
0g
Protein
15.6g
Fat
1.4g
Calories
92
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
HOW TO ENJOY IT ON KETO
- Low-moderate net carbs: 3.1g per 100g fits most keto meal plans
- High protein content: 15.6g per serving provides good satiety
- Very lean: Low fat allows you to add butter or oil as desired for flavor and satiety
- Quick cooking: Ready in minutes when properly prepared, making it an easy option
- Versatile: Works in many cuisines, from Italian to Asian
- Budget-friendly: Generally affordable and readily available, especially in frozen form
PREPARATION SUGGESTIONS
GRILLED CALAMARI
Marinate squid in olive oil, garlic, and lemon juice. Grill over high heat for 2-3 minutes per side.
PAN-SEARED WITH GARLIC
Cut squid into rings, sauté in butter with garlic, white wine, and parsley. Cook quickly to avoid toughness.
STUFFED SQUID
Fill squid tubes with a mixture of herbs, garlic, and pork rinds. Bake in tomato sauce at 350°F.
ASIAN STIR-FRY
Quickly fry squid with ginger, garlic, soy sauce, sesame oil, and low-carb vegetables.
SQUID SALAD
Blanch squid briefly, toss with olive oil, lemon juice, celery, olives, and fresh herbs. Serve chilled.
CALAMARI IN INK SAUCE
Simmer squid in tomato sauce with squid ink, garlic, and white wine. Serve over zucchini noodles.