Squid (cooked) vs Shrimp (cooked)
| Squid (cooked) | Shrimp (cooked) | |
|---|---|---|
| Protein · per 100 g | 17.9 g | 24.0 g |
| Carbs · per 100 g | 7.8 g | 0.2 g |
| Fat · per 100 g | 7.5 g | 0.3 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 175.0 kcal | 99.0 kcal |
| Protein · per 100 kcal | 10.3 g | 24.2 g |
| To hit 30 g protein | 167 g · 293 kcal | 125 g · 124 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Shrimp (cooked) delivers 2.4× the protein per calorie of Squid (cooked) (24.2 g vs 10.3 g per 100 kcal).
More protein / 100 g: ShrimpLighter per 100 g: ShrimpSmaller 30 g portion: Shrimp
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.