Is Squid Keto?

Seafood
Squid sticker illustration
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.

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 (100g)3.1g
  • Protein (100g)15.6g
  • Fat (100g)1.4g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
3.1g
Total Carbs
3.1g
Fiber
0g
Protein
15.6g
Fat
1.4g
Calories
92

Source: USDA FoodData Central

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

HEALTH BENEFITS

  • Excellent source of complete protein with all essential amino acids
  • High in vitamin B12, which supports energy metabolism and nervous system health
  • Rich in selenium for antioxidant protection and thyroid function
  • Contains copper to support iron metabolism and cardiovascular health
  • Provides phosphorus for bone health and energy production
  • Good source of zinc, important for immune function and wound healing

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.

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