Know what’s on your plate
Cuttlefish
Calories & nutrition facts
mixed species, raw
Nutrition facts
Per 100 g% DV- Calories 79 kcal —
- Protein 16 g 32%
- Carbohydrate 0.8 g 0%
- Fat 0.7 g 1%
- Saturated fat 0.1 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 372 mg 16%
- Cholesterol 112 mg 37%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 113 µg 13%
- Vitamin C 5.3 mg 6%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.91 mg 70%
- Niacin (B3) 1.2 mg 8%
- Pantothenic acid (B5) 0.5 mg 10%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 16 µg 4%
- Vitamin B12 3 µg 125%
Minerals
- Calcium 90 mg 7%
- Iron 6 mg 33%
- Magnesium 30 mg 7%
- Phosphorus 387 mg 31%
- Potassium 354 mg 8%
- Zinc 1.7 mg 16%
- Copper 0.59 mg 65%
- Manganese 0.11 mg 5%
- Selenium 44.8 µg 81%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 79 | 16 g | 0.8 g | 0.7 g |
| 1 × oz | 85 g | 67 | 14 g | 0.7 g | 0.6 g |
| 2 × oz | 170 g | 134 | 28 g | 1.4 g | 1.2 g |
| ½ × oz | 42.5 g | 34 | 6.9 g | 0.3 g | 0.3 g |
| 3 × oz | 255 g | 201 | 41 g | 2.1 g | 1.8 g |
| 4 × oz | 340 g | 269 | 55 g | 2.8 g | 2.4 g |
Similar foods
Questions about Cuttlefish
How do you clean cuttlefish before cooking?
Pull the head and innards away from the body, taking care not to burst the ink sac if you want to keep the ink. Remove the hard, oval cuttlebone, peel off the outer skin if desired, then rinse the body and tentacles; discard the beak and eyes.
How long should you cook cuttlefish so it stays tender?
Cook thin pieces very quickly in a hot pan, usually for about 1–2 minutes, or cook larger pieces gently in a covered sauce for about 30–45 minutes until tender. The in-between stage often leaves it chewy.
Can you use cuttlefish ink in cooking?
Yes. Carefully remove the ink sac while cleaning the cuttlefish and stir the ink into a little liquid before adding it to the dish. It gives pasta, rice or stew a deep black colour and a savoury sea flavour.
How should you store fresh cuttlefish?
Keep it covered in the coldest part of the fridge and cook it within a day or two of buying it. For longer storage, clean and dry it, wrap it airtight and freeze it; thaw it overnight in the fridge.
What dishes can you make with cuttlefish?
Cuttlefish works well grilled with olive oil and lemon, simmered in tomato sauce, or cooked in rice dishes such as Spanish arroz negro, which gets its black colour from squid or cuttlefish ink. Add it near the end for a quick cook, or simmer it until tender.
Can you use squid instead of cuttlefish?
Yes: squid is the closest everyday substitute and can be cooked in the same quick or slow way. Its flavour and texture are similar, though the size and thickness of the pieces may change the cooking time.
What is the difference between cuttlefish and squid?
Both are cephalopods, but cuttlefish have a broad, flattened body and an internal cuttlebone, while squid are usually more streamlined and have a narrower internal pen. Cuttlefish flesh is often thicker, so larger pieces may need longer cooking.
How much protein is in a serving of cuttlefish?
An 85 g portion provides 14 g of protein. Cuttlefish is also high in selenium and vitamin B12.
Source: USDA FoodData Central 174215 · per 100 g · carbohydrate per EU label, fibre excluded
