Squid
A lean, quick-cooking cephalopod eaten across the Mediterranean and Asia.
Nutrition per 100 g
Standardised to 100 g of squid, cooked for fair comparison. Typical serving: 100 g cooked — 92 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 92 kcal | 92 kcal | 100 kcal |
| Protein | 15.6 g | 15.6 g | 17 g |
| Carbohydrate | 3.1 g | 3.1 g | 3.4 g |
| Fat | 1.4 g | 1.4 g | 1.5 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of squid, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0.01 mg | <1% |
| Vitamin K | 0.5 µg | 0.5 µg | <1% |
| Thiamin | 0.057 mg | 0.057 mg | 5% |
| Riboflavin | 0.028 mg | 0.028 mg | 2% |
| Niacin | 1 mg | 1 mg | 6% |
| Vitamin B6 | 0.083 mg | 0.083 mg | 5% |
| Folate | 18 µg | 18 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.34 mg | 0.34 mg | 7% |
| Choline | 6.9 mg | 6.9 mg | 1% |
| Minerals | |||
| Calcium | 10 mg | 10 mg | <1% |
| Iron | 0.96 mg | 0.96 mg | 5% |
| Magnesium | 32 mg | 32 mg | 8% |
| Phosphorus | 40 mg | 40 mg | 3% |
| Potassium | 68 mg | 68 mg | 1% |
| Sodium | 5 mg | 5 mg | <1% |
| Zinc | 0.57 mg | 0.57 mg | 5% |
| Selenium | 0.6 µg | 0.6 µg | 1% |
| Copper | 0.075 mg | 0.075 mg | 8% |
| Manganese | 0.61 mg | 0.61 mg | 27% |
Source: USDA FoodData Central — Bulgur, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat squid?
- Lean protein with exceptional selenium and B12.
- Cooks in two minutes.
How to include it
- Flash-fry with garlic and chilli.
- Or braise for 30+ minutes until tender again.
Things to consider
- Turns rubbery between two minutes and thirty minutes of cooking.
- Deep-fried calamari is a very different food nutritionally.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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