Squid Nutritional Value

The good: This food is low in Saturated Fat and Sodium. It is also a good source of Niacin and Zinc, and a very good source of Protein, Riboflavin, Vitamin B12, Phosphorus, Copper and Selenium.

The bad: This food is very high in Cholesterol.

Fat

One serving of raw squid contains only 1.2 g of fat, less than .5 g of which is saturated fat. However, like other seafood, such as shrimp, raw squid is high in cholesterol, with 198 mg per serving. Fried squid is much higher in fat, with 6.4 g per serving, 1.6 g of which is saturated fat. Fried squid is also higher in cholesterol, with 221 mg per serving. The maximum recommended daily intake of cholesterol is 300 mg. If you have heart disease, you should consume less than 200 mg per day.

Protein

Both raw and fried squid provide a significant amount of protein. One serving of raw squid contains 13.2 g, which supplies 29 percent of the recommended dietary allowance for women and 24 percent for men. Fried squid contains slightly more protein, with 15.3 g per serving, which supplies 33 percent of the RDA for women and 27 percent for men.

Minerals

With the exception of sodium, the mineral content of fried and raw squid is similar. Fried squid, however, contains much more sodium per serving, with 260 mg compared with 37 mg for raw squid. The maximum recommended daily intake of sodium is 2,300 mg for healthy individuals and 1,500 mg for those with heart disease. Both raw and fried squid are high in phosphorus, zinc, copper and selenium. One serving supplies more than 10 percent of the RDA of zinc, more than 25 percent of phosphorus, more than 50 percent of selenium and more than 100 percent of copper.

Vitamins

The vitamin content of fried and raw squid also is similar. Both are rich in niacin and vitamin B-12. One serving of squid supplies more than 10 percent of the RDA for niacin and more than 40 percent of B-12. Niacin is important for metabolism, while B-12 is important for red blood cell production and nervous system health.

Squid Nutrition Information

Nutrient Units 3 oz ------- 85 g Proximates Water g 54.859 Energy kcal 148.750 Energy kj 622.200 Protein g 15.249 Total lipid (fat) g 6.358 Ash g 1.352 Carbohydrate, by difference g 6.622 Fiber, total dietary g 0.000 Minerals Calcium, Ca mg 33.150 Iron, Fe mg 0.858 Magnesium, Mg mg 32.300 Phosphorus, P mg 213.350 Potassium, K mg 237.150 Sodium, Na mg 260.100 Zinc, Zn mg 1.479 Copper, Cu mg 1.797 Manganese, Mn mg 0.060 Selenium, Se mcg 44.030 Vitamins Vitamin C, total ascorbic acid mg 3.570 Thiamin mg 0.048 Riboflavin mg 0.389 Niacin mg 2.212 Pantothenic acid mg 0.433 Vitamin B-6 mg 0.049 Folate, total mcg 11.900 Folic acid mcg 7.650 Folate, food mcg 4.250 Folate, DFE mcg_DFE 17.000 Vitamin B-12 mcg 1.045 Vitamin A, IU IU 29.750 Retinol mcg 9.350 Vitamin A, RAE mcg_RAE 9.350

Lipids Fatty acids, total saturated g 1.596 14:0 g 0.054 16:0 g 0.961 18:0 g 0.586 Fatty acids, total monounsaturated g 2.337 16:1 undifferentiated g 0.008 18:1 undifferentiated g 2.274 20:1 g 0.042 22:1 undifferentiated g 0.007 Fatty acids, total polyunsaturated g 1.816 18:2 undifferentiated g 1.248 18:3 undifferentiated g 0.085 18:4 g 0.006 20:4 undifferentiated g 0.009 20:5 n-3 g 0.138 22:5 n-3 g 0.003 22:6 n-3 g 0.323 Cholesterol mg 221.000 Amino acids Tryptophan g 0.172 Threonine g 0.649 Isoleucine g 0.663 Leucine g 1.077 Lysine g 1.114 Methionine g 0.343 Cystine g 0.206 Phenylalanine g 0.558 Tyrosine g 0.490 Valine g 0.668 Arginine g 1.097 Histidine g 0.296 Alanine g 0.908 Aspartic acid g 1.444 Glutamic acid g 2.200 Glycine g 0.942 Proline g 0.666 Serine g 0.690