Squid: Calories and Nutrition Analyse



How many calories in squid?

Squid - calories, kcal

Nutrition Facts

Squid
Serving size:
standard serving size of squid (100 g)  change
standard serving size (100g)ring (5g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
92

% Daily Value

Total Fat 1.38g
2%

Cholesterol 233mg
78%

Sodium 44mg
2%

Total Carbohydrates 3.08g
1%

Dietary Fiber 0g
0%

Sugars 0g

Protein 15.58g
31%

Vitaminium C 4.7mg
5%

Calcium 32mg
2%

Iron 0.68mg
4%

Potassium 246mg
5%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in squid
14% CARBS
72% PROTEIN
14% FAT

100g of squid contain about 92 calories (kcal).
Calories per: ounce | standard serving size, ring | cup | half cup

For example, a standard serving size of squid (100 g) contain about 92 calories.

This is about 5% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 92 kcal actually is, keep in mind that the calorie content of squid is similar to that of, for example:

  • 1.5 apples
  • 1 glass of Coca Cola (220 ml glass)
  • 0.5 slice of cheese
  • 0.5 slice of bread
  • 0.5 glass of milk
  • 4.5 cubes of sugar

Take a quick look at the tables below for detailed information about squid nutrition.

standard serving size of squid (100 g) has 92 kcal. For burning these calories you have to:
Bike13 min.Bike
Horse ride17 min.Horse ride
Play tennis9 min.Tennis
Run9 min.Run
Swim11 min.Swim
Calories in Squid Compared with Others in Seafood Category

100g of Squid

Nutrition

  • Calories92
  • Carbs Total3.08 g
  • Dietary fiber0 g
  • Fat1.38 g
  • Protein15.58 g
  • Water78.55 g

Vitamins

  • Vit A33 IU
  • Vit B1 (Thiamine)0.02 mg
  • Vit B2 (riboflavin)0.412 mg
  • Vit B3 (Niacin)2.175 mg
  • Vit B60.056 mg
  • Vit B9 (Folic acid)0.005 mcg
  • Vit C4.7 mg
  • Vit E1.2 mg

Minerals

  • Potassium246 mg
  • Phosphorus10 mg
  • Magnessium33 mg
  • Calcium32 mg
  • Sodium44 mg
  • Iron0.68 mg
  • Zink10 mg

Discover the Nutritional Powerhouse of Squid

Squid, a popular delicacy across various cuisines worldwide, is not only known for its unique texture and flavor but also for its impressive nutritional profile. Whether grilled, fried, or added to a seafood stew, squid offers a plethora of health benefits, making it a must-try for anyone looking to diversify their diet. Let's dive into the fascinating world of squid nutrition, exploring its calorie content, protein, fats, and carbs, to understand why this sea creature is considered a nutritional powerhouse.

Calories and Macronutrients

One of the most appealing aspects of squid is its low-calorie count. With only 92 calories per 100 grams, it's an excellent choice for those monitoring their calorie intake. But don't let the low calories fool you; squid packs a punch when it comes to nutrients.

  • Protein in Squid: Boasting an impressive 15.58 grams of protein, squid is an excellent source of this vital macronutrient, essential for muscle repair and growth.
  • Fat in Squid: Squid is low in fat, containing just 1.38 grams per serving, making it a heart-healthy option. It's important to note that the method of preparation can significantly affect the fat content; for instance, frying squid will increase its fat content.
  • Carbs in Squid: With only 3.08 grams of carbohydrates, squid is a low-carb food, perfect for those following a ketogenic or low-carb diet.

Nutritional Benefits

Beyond its macronutrients, squid is rich in vitamins and minerals. It's a good source of calcium, iron, magnesium, and potassium, which are essential for bone health, oxygen transport, muscle function, and blood pressure regulation, respectively. Additionally, squid is high in cholesterol, with 233 mg per 100 grams, which is something to be mindful of if you're watching your cholesterol levels.

Squid also provides a variety of B-vitamins, including B2, B3, and B12, crucial for energy production and maintaining healthy skin and brain function. The presence of vitamin C and vitamin E further enhances its profile, supporting immune health and providing antioxidant properties.

Incorporating Squid into Your Diet

Given its nutritional benefits, incorporating squid into your diet can be a great way to enjoy delicious meals while reaping health benefits. Whether it's grilled squid with a squeeze of lemon, a spicy squid salad, or a comforting bowl of squid ink pasta, there are countless ways to enjoy this versatile seafood.

However, it's essential to consider the method of preparation to maximize health benefits. Opting for grilled, boiled, or baked squid over fried versions can help maintain its nutritional integrity while keeping the calorie and fat content in check.

Conclusion

Squid is not only a delicious and versatile ingredient but also a nutritional powerhouse, offering a rich source of protein, low in calories and carbs, and packed with essential vitamins and minerals. By incorporating squid into your diet, you can enjoy a range of health benefits while indulging in some of the most flavorful dishes from around the globe. So next time you're looking to switch up your protein sources, consider the humble squid and discover the myriad of ways it can enhance your meals and your health.

How many calories are there in 1, 2, 3, or 5 servings of squid?

  • Standard serving size of squid (100 g)92 kcal
  • Squid ring (5g)5 kcal
  • Cup of squid (120g)110 kcal
  • Half cup of squid (60g)55 kcal
  • Ounce (oz) of squid26 kcal
  • Half of medium size servings of squid46 kcal
  • Small size serving of squid (80g)73.6 kcal
  • Big size squid (130g)119.6 kcal
  • Two medium size servings of squid184 kcal
  • Three medium size servings of squid276 kcal
  • Four medium size servings of squid368 kcal
  • Five medium size servings of squid460 kcal
Squid - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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