Squid (Black) – Nutritional Information
Squid, particularly the black variety, is a flavorful and versatile seafood choice packed with protein and essential nutrients. Itโs a lean option with minimal fat and carbohydrates, making it a great addition to a balanced diet. Known for its delicate texture and rich flavor, black squid is often used in a variety of dishes, from stir-fries to grilled or stuffed preparations.
Nutritional Breakdown per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 80.07 kcal |
| Protein | 16.1 g |
| Fat | 1.07 g |
| Saturated Fat | 0.29 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 22.98 mg |
| Iron | 0.5 mg |
| Magnesium | 41.99 mg |
| Phosphorus | 173.0 mg |
| Potassium | 162.0 mg |
| Sodium | 179.0 mg |
| Zinc | 1.24 mg |
| Copper | 1.09 mcg |
| Manganese | 0.03 mg |
| Selenium | 57.13 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 1.04 mg |
| Vitamin B6 | 236.0 mcg |
| Folate (Vitamin B9) | 1233.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.68 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Squid is classified as a seafood and can be a common allergen. People with seafood allergies, particularly those sensitive to shellfish or mollusks, should avoid squid. It is important to check the source of squid products for cross-contamination with other allergens.
Dietary Preferences
Black squid is an excellent choice for those following a low-carb, high-protein diet, including keto and paleo diets. It is naturally gluten-free and can be incorporated into many dietary plans, including Mediterranean and Asian cuisine. With its rich protein content, it is also a great option for athletes or those seeking muscle recovery foods.
Cooking Tips and Advice
Black squid can be prepared in various ways to suit your preferences. It is best when cooked quickly, either by grilling, pan-searing, or stir-frying, to retain its tenderness. Overcooking squid can cause it to become tough and rubbery, so itโs important to keep an eye on the cooking time. For optimal flavor, pair it with fresh herbs, garlic, or citrus zest. Additionally, squid ink from black squid can be used to create rich sauces or pasta dishes, adding a unique color and umami flavor.
Conclusion
Black squid is not only a delicious and versatile ingredient but also an excellent source of protein and essential minerals, such as phosphorus, magnesium, and zinc. Whether you enjoy it grilled, stir-fried, or incorporated into a rich seafood pasta, its minimal fat and carbohydrate content make it a perfect addition to various healthy meal plans. Keep in mind its potential allergen risks and enjoy the seafoodโs unique taste and nutritional benefits in moderation.
