Canned Calamari
Loligo vulgarisClinical Encyclopedia
Canned Calamari provides 92 kcal, 16g of protein, 3.1g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Canned calamari is a convenient seafood option that retains the nutritional benefits of fresh squid, providing a rich source of protein and essential nutrients.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Canned calamari can be enjoyed straight from the can, added to salads, pasta dishes, or used in seafood stews.
Smart Selection & Storage
Choose cans that are undamaged and have no dents or bulges. Check the expiration date for freshness.
Store unopened cans in a cool, dry place. After opening, refrigerate and consume within 2-3 days.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Support cardiovascular health and reduce inflammation.
"Canned calamari is often used in Mediterranean cuisine and is a popular ingredient in tapas dishes."
Myths vs Realities
Healthy Recipes
Mediterranean Calamari Salad
A refreshing salad featuring canned calamari, mixed greens, and a zesty lemon vinaigrette, perfect for a light lunch.
- 1 can of calamari, drained
- 4 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine mixed greens, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Add the drained calamari to the salad and drizzle with the vinaigrette before tossing gently.
Spicy Calamari Stir-Fry
A quick and flavorful stir-fry with canned calamari, bell peppers, and a spicy garlic sauce, served over brown rice.
- 1 can of calamari, drained
- 1 cup bell peppers, sliced
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 teaspoon chili paste
- 1 tablespoon sesame oil
- 2 cups cooked brown rice
- 1. Heat sesame oil in a pan over medium heat and sauté garlic until fragrant.
- 2. Add bell peppers and stir-fry for 3-4 minutes until tender.
- 3. Stir in the calamari, soy sauce, and chili paste, cooking for an additional 2 minutes before serving over brown rice.
Calamari and Quinoa Bowl
A nutritious bowl combining canned calamari, quinoa, and a variety of colorful vegetables, drizzled with tahini dressing.
- 1 can of calamari, drained
- 1 cup cooked quinoa
- 1/2 cup cucumber, diced
- 1/2 cup carrots, shredded
- 1/4 cup tahini
- 2 tablespoons lemon juice
- Salt to taste
- 1. In a bowl, mix cooked quinoa, cucumber, and carrots.
- 2. In a separate bowl, whisk together tahini, lemon juice, and salt.
- 3. Top the quinoa mixture with calamari and drizzle with tahini dressing before serving.
Calamari Tacos with Avocado Salsa
Delicious tacos filled with canned calamari and topped with a fresh avocado salsa, perfect for a healthy twist on taco night.
- 1 can of calamari, drained
- 4 small corn tortillas
- 1 avocado, diced
- 1/2 cup diced tomatoes
- 1/4 cup cilantro, chopped
- 1 lime, juiced
- Salt to taste
- 1. In a bowl, combine avocado, tomatoes, cilantro, lime juice, and salt to make the salsa.
- 2. Warm the corn tortillas in a skillet over medium heat.
- 3. Fill each tortilla with calamari and top with avocado salsa before serving.
Calamari and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of canned calamari, spinach, and brown rice, baked to perfection.
- 1 can of calamari, drained
- 2 large bell peppers, halved
- 1 cup cooked brown rice
- 1 cup fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix calamari, brown rice, spinach, feta, oregano, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until the peppers are tender.
Calamari and Chickpea Salad
A hearty salad combining canned calamari and chickpeas, tossed with a lemon-herb dressing for a protein-packed meal.
- 1 can of calamari, drained
- 1 can of chickpeas, rinsed and drained
- 1/2 cup red onion, diced
- 1/4 cup parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine calamari, chickpeas, red onion, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently before serving.
Calamari Pasta with Garlic and Spinach
A light and flavorful pasta dish featuring canned calamari, garlic, and fresh spinach, tossed in a light olive oil sauce.
- 1 can of calamari, drained
- 8 oz whole wheat spaghetti
- 3 cloves garlic, minced
- 2 cups fresh spinach
- 3 tablespoons olive oil
- Salt and pepper to taste
- Parmesan cheese for serving
- 1. Cook spaghetti according to package instructions and drain.
- 2. In a large skillet, heat olive oil and sauté garlic until fragrant, then add spinach until wilted.
- 3. Add the drained calamari and cooked spaghetti, tossing to combine and season with salt and pepper before serving with Parmesan.
Calamari and Vegetable Skewers
Grilled skewers featuring canned calamari and an assortment of vegetables, perfect for a healthy barbecue option.
- 1 can of calamari, drained
- 1 zucchini, sliced
- 1 bell pepper, cut into chunks
- 1 red onion, cut into chunks
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the grill to medium heat.
- 2. In a bowl, toss calamari, zucchini, bell pepper, and onion with olive oil, garlic powder, salt, and pepper.
- 3. Thread the mixture onto skewers and grill for 5-7 minutes, turning occasionally, until vegetables are tender.
Calamari and Cauliflower Rice Bowl
A low-carb bowl featuring canned calamari served over cauliflower rice with a medley of sautéed vegetables.
- 1 can of calamari, drained
- 2 cups cauliflower rice
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Green onions for garnish
- 1. In a skillet, heat sesame oil and sauté mixed vegetables until tender.
- 2. Add cauliflower rice and cook until heated through, then stir in soy sauce.
- 3. Top the cauliflower rice with calamari and garnish with green onions before serving.
Calamari and Avocado Toast
A nutritious twist on classic avocado toast, topped with canned calamari and a sprinkle of chili flakes for added flavor.
- 1 can of calamari, drained
- 2 slices whole grain bread
- 1 avocado, mashed
- 1 tablespoon lemon juice
- Chili flakes to taste
- Salt and pepper to taste
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mix mashed avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast, top with calamari, and sprinkle with chili flakes before serving.
Frequently Asked Questions (FAQ)
Is canned calamari healthy?
Yes, canned calamari is a healthy source of protein and contains essential nutrients.
How should I store canned calamari?
Store unopened cans in a cool, dry place. Once opened, refrigerate and consume within 2-3 days.
Can I eat canned calamari straight from the can?
Yes, canned calamari is pre-cooked and can be eaten directly from the can.
What dishes can I make with canned calamari?
Canned calamari can be added to salads, pasta, or used in seafood stews.
Is there a risk of mercury in canned calamari?
Canned calamari generally has lower mercury levels compared to larger fish, making it a safer seafood choice.
How much protein is in canned calamari?
Canned calamari contains approximately 16 grams of protein per 100 grams.
Is canned calamari gluten-free?
Yes, canned calamari is naturally gluten-free, but always check the label for any added ingredients.
What is the shelf life of canned calamari?
Unopened canned calamari can last for several years; check the expiration date on the can.