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Squid as food nutrition, glycemic index, calories, and serving size

Mollusks, cuttlefish, mixed species, cooked, moist heat
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Squid as food

Squid as food
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
(-)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
3 oz (85 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
20.1 (acidic )
Calories
158
98% Protein
94% Iron
94% Cholesterol
92% Vitamin B2
91% Potassium
Explanation: The given food contains more Protein than 98% of foods. Note that this food itself is richer in Protein than it is in any other nutrient. Similarly, it is relatively rich in Iron, Cholesterol, Vitamin B2, and Potassium.

Check out similar food or compare with current

Macronutrients chart

33% 2% 2% 62% 4%
Protein:
Daily Value: 65%
32.48 g of 50 g
65%
Fats:
Daily Value: 2%
1.4 g of 65 g
2%
Carbs:
Daily Value: 1%
1.64 g of 300 g
1%
Water:
Daily Value: 3%
61.12 g of 2,000 g
3%
Other:
3.36 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 158
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
75%
Cholesterol 224mg
32%
Sodium 744mg
1%
Total Carbohydrate 2g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 32g
Vitamin D 0mcg 0%

Calcium 180mg 18%

Iron 11mg 138%

Potassium 637mg 19%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
limit break
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Squid as food nutrition infographic

Squid as food nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 54% 407% 43% 249% 57% 98% 95% 333% 28% 489% 0%
Calcium: 180 mg of 1,000 mg 18%
Iron: 10.84 mg of 8 mg 136%
Magnesium: 60 mg of 420 mg 14%
Phosphorus: 580 mg of 700 mg 83%
Potassium: 637 mg of 3,400 mg 19%
Sodium: 744 mg of 2,300 mg 32%
Zinc: 3.46 mg of 11 mg 31%
Copper: 0.998 mg of 1 mg 111%
Manganese: 0.209 mg of 2 mg 9%
Selenium: 89.6 µg of 55 µg 163%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Iron
10.84 mg
TOP 6%
Phosphorus
580 mg
TOP 9%
Potassium
637 mg
TOP 9%
Sodium
744 mg
TOP 10%
Calcium
180 mg
TOP 13%
Copper
0.998 mg
TOP 17%
Magnesium
60 mg
TOP 19%
Selenium
89.6 µg
TOP 20%
Zinc
3.46 mg
TOP 27%
Manganese
0.209 mg
TOP 51%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Vitamin A: 675 IU of 5,000 IU 14%
Vitamin E : mg of 15 mg 0%
Vitamin D: µg of 10 µg 0%
Vitamin C: 8.5 mg of 90 mg 9%
Vitamin B1: 0.017 mg of 1 mg 1%
Vitamin B2: 1.729 mg of 1 mg 133%
Vitamin B3: 2.189 mg of 16 mg 14%
Vitamin B5: 0.9 mg of 5 mg 18%
Vitamin B6: 0.27 mg of 1 mg 21%
Folate: 24 µg of 400 µg 6%
Vitamin B12: 5.4 µg of 2 µg 225%
Vitamin K: µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B2
1.729 mg
TOP 8%
Vitamin B12
5.4 µg
TOP 17%
Vitamin A
675 IU
TOP 22%
Vitamin C
8.5 mg
TOP 26%
Vitamin B5
0.9 mg
TOP 38%
Vitamin B6
0.27 mg
TOP 43%
Folate
24 µg
TOP 45%
Vitamin B3
2.189 mg
TOP 57%
Vitamin B1
0.017 mg
TOP 89%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 390% 400% 303% 252% 347% 210% 200% 234% 268%
Tryptophan: 364 mg of 280 mg 130%
Threonine: 1398 mg of 1,050 mg 133%
Isoleucine: 1414 mg of 1,400 mg 101%
Leucine: 2287 mg of 2,730 mg 84%
Lysine: 2427 mg of 2,100 mg 116%
Methionine: 733 mg of 1,050 mg 70%
Phenylalanine: 1164 mg of 1,750 mg 67%
Valine: 1419 mg of 1,820 mg 78%
Histidine: 624 mg of 700 mg 89%

Fat type information

0.236% 0.162% 0.268%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g

All nutrients for Squid as food per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 77% 2% 32.48g 11.5 times more than Broccoli
Fats 2% 72% 1.4g 23.8 times less than Cheese
Carbs 1% 68% 1.64g 17.2 times less than Rice
Calories 8% 57% 158kcal 3.4 times more than Orange
Fiber 0% 100% 0g N/A
Calcium 18% 13% 180mg 1.4 times more than Milk
Iron 136% 6% 10.84mg 4.2 times more than Beef
Magnesium 14% 19% 60mg 2.3 times less than Almond
Phosphorus 83% 9% 580mg 3.2 times more than Chicken meat
Potassium 19% 9% 637mg 4.3 times more than Cucumber
Sodium 32% 10% 744mg 1.5 times more than White Bread
Zinc 31% 27% 3.46mg 1.8 times less than Beef
Copper 111% 17% 1mg 7 times more than Shiitake
Vitamin C 9% 26% 8.5mg 6.2 times less than Lemon
Vitamin B1 1% 89% 0.02mg 15.6 times less than Pea
Vitamin B2 133% 8% 1.73mg 13.3 times more than Avocado
Vitamin B3 14% 57% 2.19mg 4.4 times less than Turkey meat
Vitamin B5 18% 38% 0.9mg 1.3 times less than Sunflower seed
Vitamin B6 21% 43% 0.27mg 2.3 times more than Oat
Folate 6% 45% 24µg 2.5 times less than Brussels sprout
Vitamin B12 225% 17% 5.4µg 7.7 times more than Pork
Tryptophan 0% 44% 0.36mg 1.2 times more than Chicken meat
Threonine 0% 44% 1.4mg 1.9 times more than Beef
Isoleucine 0% 45% 1.41mg 1.5 times more than Salmon
Leucine 0% 48% 2.29mg 1.1 times less than Tuna
Lysine 0% 48% 2.43mg 5.4 times more than Tofu
Methionine 0% 49% 0.73mg 7.6 times more than Quinoa
Phenylalanine 0% 47% 1.16mg 1.7 times more than Egg
Valine 0% 48% 1.42mg 1.4 times less than Soybean
Histidine 0% 63% 0.62mg 1.2 times less than Turkey meat
Cholesterol 75% 6% 224mg 1.7 times less than Egg
Saturated Fat 1% 75% 0.24g 25 times less than Beef
Monounsaturated Fat 0% 79% 0.16g 60.5 times less than Avocado
Polyunsaturated fat 0% 74% 0.27g 176 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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