Squid nutrition: calories, carbs, GI, protein, fiber, fats
Mollusks, cuttlefish, mixed species, cooked, moist heat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Squid
| Calories ⓘ Calories for selected serving | 158 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 grams |
| Default serving size ⓘ Serving sizes are mostly 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) |
Protein ⓘHigher in Protein content than 98% of foods
Iron ⓘHigher in Iron content than 94% of foods
Cholesterol ⓘHigher in Cholesterol content than 94% of foods
Vitamin B2 ⓘHigher in Vitamin B2 content than 92% of foods
Potassium ⓘHigher in Potassium content than 91% of foods
Squid calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 158 | |
| Calories in 3 oz | 134 | 85 g |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
2025IU of 5,000IU
41%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
26mg of 90mg
28%
Vitamin B1:
0.05mg of 1mg
4.3%
Vitamin B2:
5.2mg of 1mg
399%
Vitamin B3:
6.6mg of 16mg
41%
Vitamin B5:
2.7mg of 5mg
54%
Vitamin B6:
0.81mg of 1mg
62%
Folate:
72µg of 400µg
18%
Vitamin B12:
16µg of 2µg
675%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 65%
32.5 g of 50 g
32.5 g (65% of DV )
Fats:
Daily Value: 2%
1.4 g of 65 g
1.4 g (2% of DV )
Carbs:
Daily Value: 1%
1.6 g of 300 g
1.6 g (1% of DV )
Water:
Daily Value: 3%
61.1 g of 2,000 g
61.1 g (3% of DV )
Other:
3.4 g
3.4 g
Protein quality breakdown
Tryptophan:
1092mg of 280mg
390%
Threonine:
4194mg of 1,050mg
399%
Isoleucine:
4242mg of 1,400mg
303%
Leucine:
6861mg of 2,730mg
251%
Lysine:
7281mg of 2,100mg
347%
Methionine:
2199mg of 1,050mg
209%
Phenylalanine:
3492mg of 1,750mg
200%
Valine:
4257mg of 1,820mg
234%
Histidine:
1872mg of 700mg
267%
Fat type information
Saturated Fat:
0.24 g
Monounsaturated Fat:
0.16 g
Polyunsaturated fat:
0.27 g
All nutrients for Squid per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 158kcal | 8% | 57% |
3.4 times more than Orange
|
| Protein | 32g | 77% | 2% |
11.5 times more than Broccoli
|
| Fats | 1.4g | 2% | 72% |
23.8 times less than Cheese
|
| Vitamin C | 8.5mg | 9% | 25% |
6.2 times less than Lemon
|
| Net carbs | 1.6g | N/A | 67% |
33 times less than Chocolate
|
| Carbs | 1.6g | 1% | 68% |
17.2 times less than Rice
|
| Cholesterol | 224mg | 75% | 6% |
1.7 times less than Egg
|
| Magnesium | 60mg | 14% | 19% |
2.3 times less than Almonds
|
| Calcium | 180mg | 18% | 13% |
1.4 times more than Milk
|
| Potassium | 637mg | 19% | 9% |
4.3 times more than Cucumber
|
| Iron | 11mg | 136% | 6% |
4.2 times more than Beef broiled
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 1mg | 111% | 17% |
7 times more than Shiitake
|
| Zinc | 3.5mg | 31% | 27% |
1.8 times less than Beef broiled
|
| Phosphorus | 580mg | 83% | 9% |
3.2 times more than Chicken meat
|
| Sodium | 744mg | 32% | 10% |
1.5 times more than White Bread
|
| Vitamin A | 203µg | 23% | 25% | |
| Selenium | 90µg | 163% | 20% | |
| Manganese | 0.21mg | 9% | 51% | |
| Vitamin B1 | 0.02mg | 1% | 89% |
15.6 times less than Pea raw
|
| Vitamin B2 | 1.7mg | 133% | 8% |
13.3 times more than Avocado
|
| Vitamin B3 | 2.2mg | 14% | 57% |
4.4 times less than Turkey meat
|
| Vitamin B5 | 0.9mg | 18% | 38% |
1.3 times less than Sunflower seeds
|
| Vitamin B6 | 0.27mg | 21% | 43% |
2.3 times more than Oat
|
| Vitamin B12 | 5.4µg | 225% | 17% |
7.7 times more than Pork
|
| Folate | 24µg | 6% | 45% |
2.5 times less than Brussels sprouts
|
| Saturated Fat | 0.24g | 1% | 75% |
25 times less than Beef broiled
|
| Monounsaturated Fat | 0.16g | N/A | 79% |
60.5 times less than Avocado
|
| Polyunsaturated fat | 0.27g | N/A | 74% |
176 times less than Walnut
|
| Tryptophan | 0.36mg | 0% | 44% |
1.2 times more than Chicken meat
|
| Threonine | 1.4mg | 0% | 44% |
1.9 times more than Beef broiled
|
| Isoleucine | 1.4mg | 0% | 45% |
1.5 times more than Salmon raw
|
| Leucine | 2.3mg | 0% | 47% |
1.1 times less than Tuna Bluefin
|
| Lysine | 2.4mg | 0% | 48% |
5.4 times more than Tofu
|
| Methionine | 0.73mg | 0% | 49% |
7.6 times more than Quinoa
|
| Phenylalanine | 1.2mg | 0% | 47% |
1.7 times more than Egg
|
| Valine | 1.4mg | 0% | 48% |
1.4 times less than Soybean raw
|
| Histidine | 0.62mg | 0% | 63% |
1.2 times less than Turkey meat
|
| Omega-3 - EPA | 0.08g | N/A | 34% |
8.8 times less than Salmon
|
| Omega-3 - DHA | 0.13g | N/A | 35% |
11.1 times less than Salmon
|
| Omega-3 - DPA | 0.01g | N/A | 42% |
14.2 times less than Salmon
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 158
% Daily Value*
2.2%
Total Fat
1.4g
1.1%
Saturated Fat 0.24g
0
Trans Fat
0g
75%
Cholesterol 224mg
32%
Sodium 744mg
0.55%
Total Carbohydrate
1.6g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
32g
Vitamin D
0mcg
0
Calcium
180mg
18%
Iron
11mg
136%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
Squid nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.