Squid
Exceptional nutritional value
Cleaned squid (calamari) tubes and tentacles, values for raw squid.
Squid (calamari) is a lean mollusk eaten grilled, stir-fried, stuffed, stewed or in rings. A 150 g raw portion has about 140 kcal and 23 g of protein with 2 g of fat, and is very high in copper and selenium and high in vitamin B12 and riboflavin. Squid turns tough if cooked for more than a few minutes, unless it is stewed for a long time; the values here are for the cleaned raw squid.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 15.6g | 27.9% |
| Fat | 1.4g | 2.0% |
| Carbs | 3.1g | 1.0% |
| Simple Sugars | 1.08g | Estimate |
| Complex Carbs | 2.02g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 79g | 3.1% |
| Calories | 92 | 4.1% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.36 | g | 1.8% |
| Monounsaturated | 0.11 | g | 0.4% |
| Polyunsaturated | 0.52 | g | 4.0% |
| Omega-3 | 0.156 | g | Estimate |
| EPA | 146 | mg | 16.2% |
| DHA | 342 | mg | 38.0% |
| Omega-6 | 0.364 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.7 | mg |
| Vitamin E | 1.2 | mg |
| Selenium | 44.8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 10 | mcg | 1.1% |
| vitamin B1 | 0.02 | mg | 1.7% |
| vitamin B2 | 0.412 | mg | 31.7% |
| vitamin B3 | 2.17 | mg | 13.6% |
| vitamin B6 | 0.056 | mg | 3.3% |
| vitamin B9 | 5 | mcg | 1.3% |
| vitamin B12 | 1.3 | mcg | 54.2% |
| vitamin C | 4.7 | mg | 5.2% |
| vitamin E | 1.2 | mg | 8.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 32 | mg | 3.2% |
| iron | 0.68 | mg | 3.8% |
| magnesium | 33 | mg | 8.3% |
| phosphorus | 221 | mg | 31.6% |
| potassium | 246 | mg | 9.5% |
| sodium | 44 | mg | 1.9% |
| zinc | 1.53 | mg | 13.9% |
| copper | 1.891 | mg | 210.1% |
| manganese | 0.035 | mg | 1.5% |
| selenium | 44.8 | mcg | 81.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 299 | mg | 42.7% | 111% |
| Isoleucine | 678 | mg | 48.4% | 135% |
| Leucine | 1096 | mg | 40.1% | 107% |
| Lysine | 1164 | mg | 55.4% | 145% |
| Methionine | 555 | mg | 52.9% | 144% |
| Phenylalanine | 1056 | mg | 60.3% | 154% |
| Threonine | 670 | mg | 63.8% | 160% |
| Tryptophan | 174 | mg | 62.1% | 157% |
| Valine | 680 | mg | 37.4% | 101% |
Compare with other products
Values per 100 g
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