Cuttlefish is a remarkably healthy seafood choice. At just 79 calories per 100 grams, it delivers 16 grams of protein with almost no fat (0.7 grams), making it one of the leanest animal protein sources available. It’s packed with minerals, rich in omega-3 fatty acids, and compares favorably to other popular seafood options.
Protein and Calorie Breakdown
A 100-gram serving of cuttlefish, roughly the size of a small fillet, gives you 16 grams of protein for only 79 calories. That protein-to-calorie ratio is exceptional, even among seafood. For context, the same amount of chicken breast has about 165 calories, and salmon runs around 200. If you’re looking for a high-protein food that won’t push your daily calorie count, cuttlefish is hard to beat.
Fat content sits at just 0.7 grams per 100 grams. Carbohydrates are negligible at under 1%. This profile makes cuttlefish a practical option for anyone managing their weight or following a high-protein eating plan.
Omega-3s: Good but Moderate
Cuttlefish contains about 200 milligrams of omega-3 fatty acids (EPA and DHA combined) per 100 grams of raw meat, split evenly between the two. These are the same heart-protective and brain-supporting fats found in salmon and sardines. The European Food Safety Authority sets 250 milligrams of combined EPA and DHA as the daily intake needed to support normal heart function, so a generous serving of cuttlefish gets you close to that threshold.
That said, cuttlefish isn’t an omega-3 powerhouse the way fatty fish are. Salmon delivers roughly five to ten times more per serving. If omega-3 intake is your main goal, cuttlefish works as a contributor but probably shouldn’t be your only source.
Mineral Content
Where cuttlefish really stands out is its mineral profile. A 100-gram serving provides approximately 434 milligrams of calcium and 414 milligrams of phosphorus. That calcium figure is striking: it’s higher than a glass of milk, which typically contains around 300 milligrams. Phosphorus at those levels supports bone health and energy metabolism.
Cuttlefish also contains iron, though squid actually edges it out on that front. Research comparing cephalopods found iron levels of about 54 milligrams per 100 grams in cuttlefish versus nearly 99 milligrams in squid. Both numbers are high relative to most animal proteins, so either option supports iron intake well.
The Cholesterol Question
The one number that might give you pause is cholesterol: 112 milligrams per 100 grams. That’s moderate, roughly comparable to shrimp and higher than most fish. If you eat a larger portion, you could easily hit 200 milligrams or more in a single meal.
Current evidence, however, suggests that dietary cholesterol from whole foods has a smaller effect on blood cholesterol than previously thought. Saturated fat plays a bigger role in raising harmful LDL levels, and cuttlefish has almost none of that. Research on populations with high marine food intake, including early studies of Greenland Inuit, found lower blood cholesterol, lower triglycerides, and reduced rates of heart disease compared to Western populations eating more saturated fat. The omega-3s in seafood like cuttlefish also help lower triglyceride levels, which is one of the clearest cardiovascular benefits of eating marine protein regularly.
For most people, the cholesterol in cuttlefish isn’t a concern. If you have a condition that makes you sensitive to dietary cholesterol, particularly certain types of high blood lipids, it’s worth being mindful of portion sizes.
How Cuttlefish Compares to Squid and Octopus
Cuttlefish, squid, and octopus are all cephalopods, and nutritionally they’re more alike than different. A study comparing the three found no statistically significant differences in their overall nutrient profiles. All three are high-protein, low-fat foods with similar carbohydrate content (under 1%).
The differences show up in the details. Cuttlefish has slightly more protein (16.1% versus 15.0% for squid and 14.7% for octopus). Octopus has the most calcium at 470 milligrams per 100 grams, with cuttlefish close behind at 434. Squid leads in iron content. Fat levels are low across the board, though cuttlefish has the least at 1.6%, compared to 1.7% for squid and 2.4% for octopus.
In short, you’re getting a nutritionally strong meal regardless of which cephalopod you choose. Cuttlefish has a slight edge in protein density and leanness.
Cuttlefish Ink
If you’ve seen cuttlefish ink used in pasta or risotto, there’s a nutritional angle there too. Cephalopod ink is high in antioxidants, compounds that help protect cells from damage caused by free radicals. Lab testing of cephalopod ink extracts has shown antioxidant activity as high as 83.5% in standard assays, which is a strong result. The ink contains a range of bioactive compounds, including amino acids and organic acids, that contribute to this protective effect.
You won’t get a massive dose of ink from a plate of squid ink pasta, but it’s a genuine nutritional bonus rather than just a coloring agent.
Best Ways to Keep It Healthy
How you prepare cuttlefish matters as much as what’s in it. Grilled, steamed, or lightly sautéed cuttlefish preserves its lean profile. Deep-frying, which is common in Mediterranean and Asian cuisines, adds significant fat and calories that undercut the natural advantages. Breaded and fried cuttlefish can easily double or triple the calorie count.
Dried cuttlefish, popular as a snack in East and Southeast Asia, concentrates the protein and minerals but often comes with added salt. If sodium is something you watch, check the label before snacking through a whole bag. Fresh or frozen cuttlefish cooked simply is the most nutritious option.