Squid vs Shrimp: Calories and Nutrition Compared (2026)

Shrimp is higher in protein at 24.0 g compared to squid's 15.6 g, while squid has fewer calories at 92 compared to shrimp's 99.

Squid and shrimp are both seafood options that offer unique nutritional benefits. This comparison will highlight their differences in calories, protein, and other nutrients.

What Is the Difference Between Squid and Shrimp?

Squid is a type of cephalopod mollusk known for its firm texture and mild flavor. It is commonly used in various cuisines around the world. Shrimp are small, aquatic crustaceans that are popular for their sweet flavor and tender texture. They are widely consumed and come in various species.

Squid vs Shrimp: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional content of squid and shrimp.

Nutrient (per 100 g)	Squid (raw)	Shrimp (cooked)
Calories	92 kcal	99 kcal
Protein	15.6 g	24.0 g
Carbs	3.1 g	0.2 g
Sugar	0 g	0 g
Fat	1.4 g	0.3 g
Fiber	0 g	0 g
Sodium	44 mg	111 mg

Which Is Better, Squid or Shrimp?

For weight loss: Squid has 92 calories, while shrimp contains 99 calories, making squid the lower-calorie option.

For muscle and protein: Shrimp provides 24.0 g of protein, significantly more than squid's 15.6 g, making it the better choice for protein intake.

For low-carb or low-sugar: Squid has 3.1 g of carbs compared to shrimp's 0.2 g, and both contain no sugar.

How to Track Squid and Shrimp Accurately

It can be easy to misjudge portion sizes and macros when consuming seafood, which may affect dietary goals. 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 provided are rounded reference values for educational use and are not intended as medical advice. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Shrimp has 24.0 g of protein, while squid has 15.6 g.

Which has fewer calories?

Squid contains 92 calories, whereas shrimp has 99 calories.

What is the carbohydrate content in squid?

Squid has 3.1 g of carbs per 100 g.

What is the fat content in shrimp?

Shrimp contains 0.3 g of fat per 100 g.

How much sodium is in squid?

Squid has 44 mg of sodium per 100 g.

What is the sugar content in shrimp?

Shrimp has 0 g of sugar per 100 g.

Key Takeaways

• Squid has 92 calories per 100 g.
• Shrimp has 99 calories per 100 g.
• Squid provides 15.6 g of protein.
• Shrimp provides 24.0 g of protein.
• Squid contains 3.1 g of carbs.
• Shrimp contains 0.2 g of carbs.