Squid vs Shrimp
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Squid (Calamari, Frozen, Raw) vs Shrimp (Raw): nutrition per 100 g
| Per 100 g | Squid (Calamari, Frozen, Raw) | Shrimp (Raw) |
|---|---|---|
| Calories | 44 kcal | 71 kcal |
| Protein | 8.8 g | 15.6 g |
| Carbohydrate | 0.9 g | 0.5 g |
| Fat | 0.6 g | 0.8 g |
| Fibre | 0 g | 0 g |
| Allergens | Shellfish | Shellfish, Crustacean shellfish |
Vitamins and minerals per 100 g
| Nutrient | Squid (Calamari, Frozen, Raw) | Shrimp (Raw) |
|---|---|---|
| Calcium, Ca | 10.56 mg | 64.63 mg |
| Copper, Cu | 0.08 mg | 0.21 mg |
| Iron, Fe | 0 mg | 0.52 mg |
| Magnesium, Mg | 10.52 mg | 22.53 mg |
| Manganese, Mn | 0.01 mg | 0.03 mg |
| Phosphorus, P | 63.76 mg | 190.6 mg |
| Potassium, K | 9.48 mg | 145.9 mg |
| Selenium, Se | 20.9 ug | 19.48 ug |
| Sodium, Na | 271.9 mg | 474.9 mg |
| Vitamin B-12 | 1.13 ug | 1 ug |
| Zinc, Zn | 0.53 mg | 0.94 mg |
Squid (Calamari, Frozen, Raw) is the leaner, lower-calorie choice. Shrimp (Raw) is higher in protein. That makes Squid (Calamari, Frozen, Raw) more relevant when you want a lighter, lower-calorie option, and Shrimp (Raw) when you want protein for fullness or recovery.
Full nutrition facts: Squid (Calamari, Frozen, Raw) · Shrimp (Raw)
Bottom line
Per 100 g, Squid (Calamari) provides 44 kcal, 8.8 g protein, 0.9 g carbohydrate and 0.6 g fat; Shrimp (Raw) provides 71 kcal, 15.6 g protein, 0.5 g carbohydrate and 0.8 g fat.
That is a difference of 27 kcal per 100 g, before anything is added in the pan.
Squid is the leanest thing in the seafood case and also the least forgiving: either under a minute over high heat or forty minutes in a braise, and nothing in between. Shrimp have a wider window. Most of what makes fried calamari heavy is the batter, not the squid.
In short: for protein per calorie, shrimp. If that is not the deciding factor, pick by the dish, the price and how you plan to cook it.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.