Cuttlefish (Mixed Species, Cooked with Moist Heat)
Cuttlefish, a popular seafood delicacy, is often celebrated for its tender texture and rich nutritional profile. When prepared using moist heat methods like steaming or poaching, cuttlefish retains a substantial amount of its natural flavors while preserving key nutrients. Whether used in salads, pastas, or stews, it makes for a delightful and health-conscious addition to various dishes.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 158 kcal |
| Protein | 32.48 g |
| Total Fat | 1.4 g |
| Saturated Fat | 0.236 g |
| Carbohydrates | 1.64 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 180 mg |
| Iron | 10.84 mg |
| Magnesium | 60 mg |
| Phosphorus | 580 mg |
| Potassium | 637 mg |
| Sodium | 744 mg |
| Zinc | 3.46 mg |
| Copper | 0.998 mcg |
| Manganese | 0.209 mg |
| Selenium | 89.6 mcg |
| Vitamin C | 8.5 mg |
| Thiamine (B1) | 0.017 mg |
| Riboflavin (B2) | 1.729 mg |
| Niacin (B3) | 2.189 mg |
| Vitamin B6 | 0.27 mg |
| Folate (B9) | 24 mcg |
| Vitamin B12 | 5.4 mcg |
| Vitamin A | 203 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Cuttlefish is an excellent source of high-quality protein, with 32.48 grams per 100 grams. This makes it a great choice for those looking to boost their protein intake, especially for muscle repair and growth. Additionally, it’s low in total fat and saturated fat, making it a heart-healthy option.
This seafood also offers a substantial amount of essential minerals like calcium (180 mg), iron (10.84 mg), and magnesium (60 mg), which contribute to bone health, oxygen transport, and muscle function, respectively. The high phosphorus content (580 mg) supports healthy cellular processes, including energy production. The cuttlefish is particularly rich in potassium (637 mg), which is important for maintaining healthy blood pressure levels and optimal fluid balance in the body.
Cuttlefish also contains a notable amount of zinc (3.46 mg), an essential mineral for immune function, and selenium (89.6 mcg), a powerful antioxidant that helps protect cells from oxidative damage. The presence of copper and manganese further supports enzymatic functions and cellular metabolism.
Additionally, cuttlefish is a good source of B-vitamins, including riboflavin (1.729 mg), niacin (2.189 mg), and vitamin B12 (5.4 mcg), all of which play vital roles in energy metabolism, nervous system function, and red blood cell production.
Allergen Information
Cuttlefish, like other shellfish, is known to be a potential allergen for some individuals. People with shellfish allergies should avoid consuming cuttlefish to prevent adverse reactions. Always ensure that the seafood is sourced from reputable suppliers to minimize the risk of contamination.
Dietary Preferences
Cuttlefish is naturally low in fat, making it a suitable option for those following low-fat, high-protein diets. It’s also an excellent choice for individuals looking to incorporate more seafood into their diet, particularly for those following Mediterranean, pescatarian, or other seafood-based eating plans. Furthermore, it is gluten-free, making it safe for those with gluten sensitivities or celiac disease.
Cooking Tips
To enjoy cuttlefish at its best, it’s recommended to cook it using moist heat methods such as steaming, poaching, or braising. These techniques help retain its natural moisture and ensure a tender, flavorful result. Cuttlefish pairs wonderfully with a variety of herbs and spices, such as garlic, lemon, parsley, and chili flakes. It also complements Mediterranean dishes, such as seafood pasta or mixed seafood stews, and works beautifully in risottos and salads.
When preparing cuttlefish, avoid overcooking it, as this can make the texture tough and rubbery. A brief cooking time is ideal to retain its delicate nature while still enhancing its flavors.
Conclusion
Cuttlefish is a versatile and nutrient-packed seafood option, offering a lean source of protein and an array of essential vitamins and minerals. With its low fat content, high protein levels, and impressive array of beneficial nutrients, it makes an excellent addition to a balanced, health-conscious diet. Whether enjoyed in a savory stew, grilled, or as part of a fresh seafood platter, cuttlefish is a flavorful and nutritious choice for those looking to explore new culinary horizons.
