Calamari Rings Coated With Panko Crumbs

A 3-ounce serving of fried calamari contains approximate 150 calories, 15 grams of protein, 6 grams of fat and 6 grams of carbohydrates. The protein content accounts for 31 percent of the daily value, according to the U.S. Food and Drug Administration. The fat content accounts for 10 percent of the DV. Calamari offers just 2 percent of the DV of carbohydrates.

Like many types of seafood, calamari is a rich source of B vitamins. A 3-ounce serving has 31 percent of the recommended dietary allowance of riboflavin and 14 percent of the RDA of niacin. These vitamins are vital to healthy appetite and digestion, energy production, vision, skin maintenance and neurological function. Calamari also contains small amounts of other essential vitamins, including vitamin B-12.

The same serving size of calamari is even richer in minerals than it is in vitamins. It provides 17 percent of the RDA for phosphorus, 10 percent for zinc and 8 percent for magnesium. These important minerals aid in protein synthesis, energy production, bone health, immune function, neurological processes, normal growth and development, reproduction and glucose regulation, which can help prevent or ameliorate diabetes.