Zizzi Calamari (Small): calories and sugar by portion, age and sex

Zizzi Calamari (Small), crispy squid rings with garlic aioli, nutrition and calories

Boone’s analysis puts Zizzi Calamari (Small) at 25% of an adult’s daily calories, 63% of the daily salt limit for a child aged 4 to 6 and 0.6 teaspoons of free sugar.

How many calories are in Zizzi Calamari (Small)? It contains 499 kcal, 25g of fat (1.9g saturated), 2.2g of sugar and 1.9g of salt.

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Use the Boone meal calculator to build a full meal rather than view this item on its own. Add a starter, a side and a dessert, then choose your age and sex for a more accurate view of how Zizzi Calamari (Small) fits into a day.

Nutrition information

Nutrition information: Zizzi Calamari (Small)

Energy	499 kcal
Fat	25g
of which saturates	1.9g
Carbohydrate	65g
of which sugars	2.2g
Salt	1.9g
Protein	6.9g

Nutrition figures are Zizzi UK published data from the autumn 2026 nutrition guide, per portion as served and before any optional toppings or table condiments. Zizzi does not publish fibre. Boone converts the figures to the portion and age comparisons on this page.

Zizzi Calamari (Small) contains 499 kcal, which is 25% of the 2,000 kcal adult daily reference intake. It provides 25g of total fat, of which 1.9g is saturated, 2.2g of sugar, 1.9g of salt and 6.9g of protein.

The saturated fat content of 1.9g represents 10% of the adult daily guideline of 20g.

Zizzi publishes figures both per portion and per 100g, which puts the portion at about 185g and 269 kcal per 100g.

Sugar in Zizzi Calamari (Small)

Zizzi Calamari (Small) contains 2.2g of free sugar per standard serving (0.6 teaspoons). Low sugar

The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit.

Free sugar by portion: Zizzi Calamari (Small)

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
Per portion	2.2g 7%	2.2g 7%	2.2g 7%	2.2g 9%	2.2g 12%

Teaspoons: 0.6 tsp

Boone calculates these percentages from Zizzi UK published nutrition data (autumn 2026 guide) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under. For guidance only.

Salt in Zizzi Calamari (Small)

Zizzi Calamari (Small) contains 1.9g of salt per standard serving. Moderate salt

Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.

Salt by portion: Zizzi Calamari (Small)

Portion	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
Per portion	1.9g 32%	1.9g 32%	1.9g 32%	1.9g 38%	1.9g 63%

Calories in Zizzi Calamari (Small)

Zizzi Calamari (Small) contains 499 kcal per standard serving. Moderate calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Zizzi Calamari (Small)

Portion	Adult (female) 2000 kcal	Adult (male) 2500 kcal	Age 11 to 17 1936 kcal	Age 7 to 10 1553 kcal	Age 4 to 6 1291 kcal
Per portion	499 kcal 25%	499 kcal 20%	499 kcal 26%	499 kcal 32%	499 kcal 39%

Saturated fat in Zizzi Calamari (Small)

Zizzi Calamari (Small) contains 1.9g of saturated fat per standard serving. Low saturated fat

The saturated fat guideline is 20g a day for women and 30g for men, and lower for children.

Saturated fat by portion: Zizzi Calamari (Small)

Portion	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
Per portion	1.9g 10%	1.9g 6%	1.9g 10%	1.9g 11%	1.9g 12%

Free sugar vs total sugar

Where the sugar comes from: Zizzi Calamari (Small)

Boone counts all 2.2g as free sugar, or 0.6 teaspoons. Zizzi publishes total sugar only, with no split between added and naturally occurring sugar. Some of it may occur naturally in ingredients such as tomatoes, vegetables or dairy, which does not count as free sugar, so this figure may overstate free sugar.

NHS daily free sugar limits: 30g for adults and children 11+, 24g age 7 to 10, 19g age 4 to 6.

Ultra-processed food: what is really in it

Processing and additives: Zizzi Calamari (Small)

Reading Zizzi’s ingredient list closely, Zizzi Calamari (Small) contains modified starches, stabilisers and gums. These are markers of industrial food processing rather than home cooking.

Modified starches

Thicken and hold water in a way unmodified flour cannot. Found in the garlic mayo.

Stabilisers

Stop mixtures separating and hold texture during storage and transport. Found in the squid and garlic mayo.

Gums

Give sauces and fillings body they would otherwise lack. Found in the garlic mayo.

Boone classifies Zizzi Calamari (Small) as NOVA group 4, ultra-processed, based on the markers named above. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy. Read from Zizzi’s published ingredient list, autumn 2026.

Ingredients

Zizzi’s ingredient list for Zizzi Calamari (Small) has 7 top-level entries.

Ingredients by component: Zizzi Calamari (Small)

Squid

Squid (MOLLUSC), Water, Stabilisers (Citric Acid, Sodium Citrate, Sodium Triphosphate, Sodium Polyphosphate), Water.

Garlic Mayo

Rapeseed Oil, Water, Pasteurised Liquid EGG, Acidity Regulator (Acetic Acid), Sugar, Modified Maize Starch, Garlic, Salt, Stabiliser (Guar Gum), Spices (MUSTARD), Herb (Parsley), Preservative (Potassium Sorbate), Stabiliser (Xanthan Gum), Antioxidant (Calcium Disodium).

Seasoned Flour

White Rice, Cracked Black Pepper, Sea Salt.

Other ingredients

Parsley, Lemons, Rapeseed Oil, Palm Oil.

Ingredients taken from Zizzi’s UK full ingredient declaration, autumn 2026 (V2). Allergens are shown in capitals. Recipes change, so always check in restaurant before ordering if you have an allergy.

Allergens at a glance

Zizzi Calamari (Small) contains eggs, molluscs and mustard.

Allergen information: Zizzi Calamari (Small)

Allergen	Status
Celery	Not present
Cereals containing gluten	Not present
Crustaceans	Not present
Eggs	Contains
Fish	Not present
Lupin	Not present
Milk	Not present
Molluscs	Contains
Mustard	Contains
Peanuts	Not present
Sesame	Not present
Soya	Not present
Sulphites	Not present
Tree nuts	Not present

Fried in shared fryers, which may bring it into contact with crustaceans, gluten (barley, wheat), milk, molluscs, soya and sulphites. Contains = declared as an ingredient. May contain traces = a Zizzi supplier states the allergen cannot be excluded. Zizzi says none of its dishes are gluten free and none can be guaranteed allergen free. Only cashew, almond, hazelnut, walnut, Brazil, pistachio, macadamia and pecan count as tree nuts here, so pine nuts are not covered. Table cheese and extra toppings are not included. Source: Zizzi UK allergen guide, autumn 2026 (V3).

Frequently asked questions

How many calories are in Zizzi Calamari (Small)?+

Boone calculates that Zizzi Calamari (Small) contains 499 kcal, which is 25% of an adult’s 2,000 kcal daily reference intake and 39% of the daily intake for a child aged 4 to 6.

How much sugar is in Zizzi Calamari (Small)?+

Zizzi Calamari (Small) contains 2.2g of sugar, which Boone counts as free sugar, or about 0.6 teaspoons. That is 7% of an adult’s 30g daily limit and 12% of the 19g limit for a child aged 4 to 6.

How much saturated fat is in Zizzi Calamari (Small)?+

Zizzi Calamari (Small) contains 1.9g of saturated fat. Boone calculates this as 10% of the daily guideline for an adult woman and 6% for an adult man, because the guideline differs by sex: 20g and 30g.

How much salt is in Zizzi Calamari (Small)?+

Zizzi Calamari (Small) contains 1.9g of salt. Boone calculates that as 63% of the daily limit for a child aged 4 to 6 and 32% of an adult’s 6g limit.

Is Zizzi Calamari (Small) ultra-processed?+

Boone classifies Zizzi Calamari (Small) as NOVA group 4, because Zizzi’s ingredient list includes modified starches, stabilisers and gums. NOVA describes how far a food is from its whole-food form, not how nutritious it is.

Is Zizzi Calamari (Small) gluten free?+

Zizzi does not label any dish as gluten free. Zizzi Calamari (Small) has no gluten-containing ingredients in its recipe, and Zizzi says cross-contact in its kitchens means it may not be suitable for coeliacs.

Is Zizzi Calamari (Small) vegetarian?+

No. Zizzi does not list Zizzi Calamari (Small) as suitable for vegetarians.