How Much Salt Is in Squid?

Squid is usually listed as calamari on restaurant menus.

Squid is usually listed as calamari on restaurant menus.

Squid, which is usually called calamari, itself doesn't contain much salt, but when it's breaded and fried, it can contain quite a bit. Since too much salt can cause medical problems, watching your sodium intake is a smart way to improve your quality of health. Because squid also supplies key vitamins and minerals, it can be a part of your diet, but preparing it in more nutritious ways will improve the nutritional value even more.

Salt in Squid

A 3-ounce serving of fresh squid contains just 37 milligrams of sodium, but the same portion of fried squid has 260 milligrams. One teaspoon of salt contains 2,325 milligrams of sodium, so a serving of fried squid contains just over one-tenth of a teaspoon of salt. That's also about 10 percent of the 2,300 milligrams of sodium you should limit yourself to each day, if you're healthy. It's about 17 percent of your daily 1,500 milligram sodium limit if you already have heart disease or are following a low-sodium diet.

Dangers of Salt

You need tiny amounts of salt for your body to function normally, but according to the American Heart Association, 98 percent of Americans average about 3,436 milligrams of sodium a day. This amount of sodium puts you at an increased risk for high blood pressure, which, in turn, raises your chances of developing heart disease or having a heart attack. High blood pressure also elevates your chances of having a stroke. Too much salt over a long period of time can increase your risk of kidney disease and congestive heart failure, too, according to

Additional Nutrients

A 3-ounce serving of fresh squid supplies 1.1 micrograms of vitamin B12, which is about 46 percent of the 2.4 micrograms you need each day. Vitamin B12 helps you turn your food into fuel. It also aids your body in making red blood cells and keeps your brain fucntioning properly, too. The same portion of squid also provides 1 milligram of vitamin E. That's about 7 percent of the 15 milligrams you should aim for each day. Vitamin E helps prevent cell damage. You also get small doses of vitamin C, iron and zinc from a serving of squid.


Pass on the fried squid since it's higher in sodium and also contains 6 grams of fat, of which 1.6 grams are saturated. Saturated fat can raise your cholesterol, which increases your risk of heart disease. Make a baked version of fried squid instead. Dip fresh squid in beaten egg whites, roll it in low-sodium whole-wheat bread crumbs and bake the seafood until it's cooked through. You'll cut the saturated fat and sodium content significantly, but still get the flavor of the squid. Saute fresh squid with minced garlic and onion and serve it with a fresh lemon wedge as another low-sodium way to add the food to your diet.

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