How many calories are in cooked cuttlefish?

December 11, 2025 •

4 min read

According to one source, 100 grams of plain cooked cuttlefish contains around 72 calories, while another cites 178 calories for a larger 4-ounce serving. Understanding how many calories are in cooked cuttlefish is crucial for anyone monitoring their intake, as the preparation method significantly impacts the final nutritional value.

Quick Summary

The calorie count for cooked cuttlefish varies significantly based on the preparation method. Plain cooking methods like steaming or boiling yield lower calories, while frying drastically increases the count due to added fats and breading. Cuttlefish is a lean source of protein rich in essential minerals and vitamins, making it a healthy choice when prepared correctly.

Key Points

Variable Calories: The calorie count for cooked cuttlefish differs greatly based on the preparation method, ranging from approximately 72 kcal per 100g for plain boiled to much higher for fried versions.
High in Protein: Cuttlefish is a high-protein, low-fat seafood option, making it an excellent food for muscle maintenance and satiety.
Cooking Method Matters: To keep calories low, choose simple cooking methods like boiling, steaming, or grilling over deep-frying with batter.
Rich in Minerals: Cooked cuttlefish is an excellent source of essential minerals, including iron, zinc, selenium, and phosphorus.
Healthy Alternative: Cuttlefish is generally considered a healthier seafood choice than some alternatives, particularly when prepared simply, and offers distinct nutritional advantages over squid in mineral content.
Supports Weight Management: Its high protein and low-calorie nature (when not fried) make it a suitable option for those on a weight loss or weight management diet.

Nutritional Profile of Cooked Cuttlefish

Cuttlefish is a popular seafood choice prized for its tender texture and mild flavor. Its nutritional composition makes it a healthy addition to a balanced diet, offering a high-protein, low-fat option. However, its caloric density is highly dependent on how it is prepared. While the meat itself is naturally lean, adding oils, batters, and sauces can quickly increase the overall calorie count.

For a standard serving of plain, cooked cuttlefish (moist heat), the calories are relatively low. For example, a 3-ounce (85g) portion might contain approximately 134 calories. This makes it a great option for those focusing on weight management. Beyond calories, cuttlefish is packed with vital nutrients that contribute to overall health. It is an excellent source of protein, providing a substantial amount of your daily requirement. It also contains significant levels of essential minerals like iron, zinc, phosphorus, and selenium.

Calorie Comparison: Boiled vs. Fried Cuttlefish

The difference in calories between various cooking methods can be quite dramatic. A simple comparison reveals how preparation can alter the nutritional impact of your meal.

Boiling, steaming, or poaching cuttlefish in water maintains its natural, low-calorie state. Since no oil or fat is added, the calorie count remains very close to that of the raw cuttlefish. A 100-gram serving can contain as little as 72 calories. This method is ideal for preserving the natural flavor and nutritional benefits of the mollusk.

In contrast, frying cuttlefish, especially when coated in a breading or batter, dramatically increases the calorie count. The cuttlefish absorbs a significant amount of oil during the deep-frying process. A fried preparation like "crispy fried cuttlefish" can have a much higher calorie density per serving, as it incorporates the added calories from the oil, flour, and batter. For instance, a 4-ounce serving cooked with moist heat is reported to have 178 calories, but a heavily fried version would be much higher. Therefore, for a low-calorie meal, sticking to plain cooking methods is the best approach.

Macronutrient Breakdown

Cuttlefish offers a balanced macronutrient profile, which varies depending on the cooking method. The following provides a generalized breakdown for a 100-gram plain, cooked serving based on multiple sources:

Protein: Approximately 14-20 grams
Fat: Around 1-2 grams (minimal)
Carbohydrates: Less than 2 grams

This high-protein, low-fat, and low-carb profile makes cuttlefish an excellent food for muscle building and maintaining a healthy weight. The protein content is notably high and of high biological value, meaning it provides all the essential amino acids needed by the body.

Cuttlefish vs. Squid: A Nutritional Snapshot

Comparing cuttlefish to other cephalopods like squid is useful for understanding its place in a healthy diet. While both are nutritious, they have some key differences in their micronutrient content.


Nutrient (per 100g)	Cooked Cuttlefish (approx.)	Cooked Squid (approx.)
Calories	70-130 kcal	85-95 kcal
Protein	14-20 g	16-18 g
Fat	1-2 g	1-2 g
Iron	Higher (rich source)	Lower
Copper	Higher (rich source)	Lower
Phosphorus	Higher (rich source)	Higher
Vitamin B12	Lower	Higher (excellent source)
Cholesterol	Contains cholesterol	Contains cholesterol

As the table shows, cuttlefish tends to have higher levels of certain minerals like iron and copper, while squid often offers more protein and vitamin B12. Both are healthy options, with the best choice depending on your specific nutritional needs. For more details on cuttlefish nutrition, CalorieKing provides a detailed breakdown of different preparations.

List of Health Benefits of Eating Cuttlefish

Incorporating cooked cuttlefish into your diet offers several notable health advantages:

Promotes Muscle Growth: The high protein content supports muscle repair and growth, especially valuable for those with an active lifestyle.
Boosts Iron Levels: As a rich source of iron, it helps in the formation of red blood cells and prevents anemia.
Supports a Healthy Immune System: Key minerals like zinc and selenium are crucial for immune function and antioxidant defense.
Low-Calorie Meal Option: When prepared simply by boiling, grilling, or steaming, it serves as a filling, low-calorie meal, assisting with weight management.
Rich in B Vitamins: Contributes to energy metabolism and nerve function, thanks to a good supply of B vitamins.

Conclusion

In summary, the number of calories in cooked cuttlefish is primarily determined by the cooking method used. Plain preparations like boiling or steaming keep the calorie count low, while frying dramatically increases it due to added oils and breading. As a nutrient-dense food, cuttlefish provides an excellent source of protein, iron, and other essential minerals, making it a healthy choice for most diets. By being mindful of preparation, you can enjoy the many nutritional benefits of cooked cuttlefish while effectively managing your caloric intake.

Frequently Asked Questions

No, plain cooked cuttlefish is relatively low in calories. For example, a 100-gram serving can have around 72 calories if boiled. The calorie count increases significantly only when prepared with added oils, such as by frying.

Cooking methods have a major impact. Boiling, steaming, or poaching cuttlefish adds minimal calories. Frying, however, drastically increases the calorie count by adding fat from the oil and calories from any breading or batter used.

Yes, cuttlefish is an excellent source of high-quality protein. A 100-gram serving can contain between 14 and 20 grams of protein, depending on the preparation and source.

Cuttlefish does contain cholesterol. A 4-ounce serving cooked with moist heat, for instance, has 253 mg of cholesterol. This is a factor to consider for those monitoring their cholesterol intake.

Both are healthy, but have different nutritional profiles. Cuttlefish is generally richer in certain minerals like iron and copper, while squid often has more protein and Vitamin B12. Cuttlefish may have a slightly lower calorie count when prepared plainly.

Cuttlefish can be moderate to high in sodium, with a 4-ounce serving containing around 841 mg of sodium. It is important to consider this, especially for those on a sodium-restricted diet.

Yes, when prepared correctly, cooked cuttlefish is an excellent food for weight loss. Its low-calorie, high-protein nature helps increase feelings of fullness, and simple cooking methods like boiling or steaming keep it lean and healthy.

Cooked cuttlefish is rich in vitamins, particularly the B vitamins. It is an excellent source of Vitamin B12 and Riboflavin and contains a good amount of Vitamin B6 and Niacin.