Squid (Mixed Species, Raw) – Nutritional Profile
Squid, specifically a mix of species, is a versatile and flavorful seafood option, often enjoyed in a variety of cuisines across the world. Whether grilled, sautéed, or incorporated into stews and soups, raw squid provides an excellent source of lean protein and essential nutrients. Below is a breakdown of the nutritional profile for squid, allowing you to better understand its health benefits and how it fits into your diet.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 92 kcal |
| Protein | 15.58 g |
| Fat | 1.38 g |
| Saturated Fat | 0.358 g |
| Carbohydrates | 3.08 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 32 mg |
| Iron | 0.68 mg |
| Magnesium | 33 mg |
| Phosphorus | 221 mg |
| Potassium | 246 mg |
| Sodium | 44 mg |
| Zinc | 1.53 mg |
| Copper | 1.891 mcg |
| Manganese | 0.035 mg |
| Selenium | 44.8 mcg |
| Vitamin C | 4.7 mg |
| Thiamine (Vitamin B1) | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.412 mg |
| Niacin (Vitamin B3) | 2.175 mg |
| Vitamin B6 | 0.056 mg |
| Folate (Vitamin B9) | 5.0 mcg |
| Vitamin B12 | 1.3 mcg |
| Vitamin A | 10.0 mcg |
| Vitamin E | 1.2 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Squid
Squid is an outstanding source of high-quality protein, essential for muscle growth and repair. It contains only a small amount of fat, with most of its fat content being healthy unsaturated fats, which are beneficial for heart health. The inclusion of omega-3 fatty acids in seafood, like squid, helps reduce inflammation and supports brain function.
The nutrient profile of squid also includes various vitamins and minerals that support overall health. For example, it provides significant amounts of phosphorus and potassium, both of which are essential for maintaining strong bones, healthy muscles, and normal heart function. Moreover, squid is rich in zinc, an important mineral for immune health, and selenium, which acts as an antioxidant to protect cells from oxidative stress.
Squid is also a notable source of B vitamins, particularly niacin (vitamin B3) and riboflavin (vitamin B2), which are involved in energy production and maintaining the health of your skin and eyes. The moderate amounts of vitamin B12 in squid contribute to nerve function and the formation of red blood cells, while the presence of vitamin A and vitamin E helps in maintaining skin health and boosting immune defenses.
Allergen Information
As a shellfish product, squid may trigger allergic reactions in individuals who are sensitive to shellfish. Those with a known shellfish allergy should avoid consuming squid and other seafood. If you are unsure about your allergy status, it’s always best to consult with a healthcare professional before consuming squid.
Dietary Preferences
Squid is a great option for a variety of dietary preferences, as it is naturally gluten-free and low in fat. It is also suitable for pescatarians (those who include fish and seafood in their diets but avoid other animal products) and can be enjoyed by individuals following a Mediterranean or high-protein diet. Additionally, due to its low calorie content and high protein levels, squid makes an excellent choice for anyone on a weight loss or muscle-building diet.
- Gluten-Free: Safe for those with gluten sensitivities or celiac disease.
- Low in Fat: Suitable for those on a low-fat or heart-healthy diet.
- High-Protein: Ideal for individuals looking to build muscle or maintain a balanced, protein-rich diet.
Cooking Tips & Recommendations
Squid is incredibly versatile in the kitchen. While typically sold fresh or frozen, it can be prepared in a variety of ways depending on your culinary preferences. Grilled or sautéed squid is delicious with a touch of olive oil, garlic, and a squeeze of lemon. For those who enjoy a bit of heat, squid pairs wonderfully with spicy chili sauces and seasonings.
If you’re new to cooking squid, it’s important to note that it only needs a brief cooking time—overcooking it can lead to a rubbery texture. To ensure the best results, try to cook squid for no more than 2-3 minutes when grilling or frying. For stews and soups, allow it to simmer gently to retain its tender consistency.
For a unique dish, try stuffing squid with a mixture of rice, vegetables, and herbs, or use it in a Mediterranean-style seafood paella. Squid is also commonly used in sushi and sashimi preparations.
Conclusion
Squid is a nutritious and flavorful seafood option that can be easily incorporated into various dishes. Its impressive protein content, low fat levels, and array of essential vitamins and minerals make it a great choice for anyone seeking a healthy, balanced diet. With its versatility and delicate taste, squid can be enjoyed in a multitude of cooking styles, from light salads to hearty stews.
Whether you’re a seafood enthusiast or a beginner, squid offers both culinary variety and substantial nutritional benefits, making it a fantastic addition to your regular meal planning.
