Squid (Hard Shell)
Squid, particularly from the hard shell variety, is a nutrient-rich seafood that packs a variety of essential vitamins and minerals, making it an excellent choice for a healthy diet. This lean protein source provides a remarkable amount of protein while being low in fat and carbohydrates. In addition to being a great source of protein, squid also delivers vital minerals like phosphorus, magnesium, and potassium, which support healthy bones, muscle function, and overall cellular health. With a relatively low energy content of approximately 76.48 kcal per 100 grams, it’s an ideal option for those looking to maintain a balanced diet.
Nutritional Breakdown of Squid (Hard Shell) (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 76.48 kcal |
| Protein | 16.82 g |
| Fat | 0.93 g |
| Saturated Fats | 0.227 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 8.73 mg |
| Iron | 0.62 mg |
| Magnesium | 35.46 mg |
| Phosphorus | 173.0 mg |
| Potassium | 116.0 mg |
| Sodium | 99.14 mg |
| Zinc | 1.3 mg |
| Copper | 0.1 mcg |
| Manganese | 0.02 mg |
| Selenium | 41.34 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.02 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 0.65 mg |
| Vitamin B6 | 41.5 mg |
| Folate | 622.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.55 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Squid is considered a common allergen and can trigger allergic reactions in some individuals, especially those with shellfish or seafood allergies. If you or someone you are preparing food for has an allergy to shellfish or seafood, it’s important to avoid consuming squid.
Dietary Preferences:
Squid is naturally gluten-free and is an excellent choice for those following gluten-free diets. Additionally, it is suitable for low-carb and high-protein diets such as keto or paleo. While squid is low in fat, it is rich in protein, making it a great option for muscle-building diets or those looking to maintain a lean physique. Furthermore, its mineral content makes it beneficial for people aiming to boost their overall nutrition.
Advice:
When preparing squid, it’s essential to cook it correctly to avoid overcooking, which can cause it to become tough and rubbery. Squid can be enjoyed in various ways: grilled, sautéed, in soups, or even fried for a crispy texture. For an extra flavor boost, try marinating squid in citrus juices or herbs before cooking.
Conclusion:
Squid (hard shell) offers a healthy combination of lean protein, essential minerals, and vitamins, all with very low fat content. It is an ideal addition to a balanced diet, particularly for those seeking to increase their protein intake without adding excess fat or carbohydrates. Whether you prefer it grilled, stir-fried, or incorporated into soups and salads, squid can be a delicious and nutritious ingredient for a wide range of dishes.
