Cuttlefish vs Squid: Calories and Nutrition Compared (2026)

Cuttlefish is higher in protein with 32.5 g compared to squid's 15.6 g. Squid is lower in calories at 92, while cuttlefish has 158 calories.

Cuttlefish and squid are both popular seafood choices, but they differ in nutritional content. This comparison highlights their calories, protein, and other key nutrients.

What Is the Difference Between Cuttlefish and Squid?

Cuttlefish are marine animals related to squid, known for their unique ability to change color. They are often used in various cuisines around the world. Squid are cephalopods with a soft body and elongated shape, commonly found in oceans. They are widely consumed and can be prepared in numerous ways.

Cuttlefish vs Squid: Nutrition Side by Side

The following table presents a side-by-side comparison of cuttlefish and squid.

Nutrient (per 100 g)	Cuttlefish (cooked)	Squid (raw)
Calories	158 kcal	92 kcal
Protein	32.5 g	15.6 g
Carbs	1.6 g	3.1 g
Sugar	0 g	0 g
Fat	1.4 g	1.4 g
Fiber	0 g	0 g
Sodium	744 mg	44 mg

Which Is Better, Cuttlefish or Squid?

For weight loss: Squid has fewer calories at 92, compared to cuttlefish's 158 calories, making it a better option for weight loss.

For muscle and protein: Cuttlefish provides more protein at 32.5 g, while squid offers 15.6 g, making cuttlefish the superior choice for protein intake.

For low-carb or low-sugar: Cuttlefish has 1.6 g of carbs, while squid contains 3.1 g, and both have no sugar, making them low-carb options.

How to Track Cuttlefish and Squid Accurately

Portion sizes and macronutrient content can be easily misjudged, leading to inaccurate dietary assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use only and do not constitute medical advice. Always consult a professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Cuttlefish has more protein at 32.5 g compared to squid's 15.6 g.

Which has fewer calories?

Squid has fewer calories at 92, while cuttlefish has 158 calories.

How many carbs are in cuttlefish?

Cuttlefish contains 1.6 g of carbs per 100 g.

How much sodium is in squid?

Squid has 44 mg of sodium per 100 g.

What is the fat content in cuttlefish?

Cuttlefish has 1.4 g of fat per 100 g.

Does squid contain sugar?

Squid contains 0 g of sugar per 100 g.

Key Takeaways

• Cuttlefish has 158 calories per 100 g.
• Squid has 92 calories per 100 g.
• Cuttlefish contains 32.5 g of protein.
• Squid contains 15.6 g of protein.
• Both have 0 g of sugar.
• Cuttlefish has 1.6 g of carbs, while squid has 3.1 g.