Know what’s on your plate
Cuttlefish
Calories & nutrition facts
mixed species, cooked, moist heat
Nutrition facts
Per 100 g% DV- Calories 158 kcal —
- Protein 32 g 65%
- Carbohydrate 1.6 g 1%
- Fat 1.4 g 2%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sodium 744 mg 32%
- Cholesterol 224 mg 75%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 203 µg 23%
- Vitamin C 8.5 mg 9%
- Thiamin (B1) 0.02 mg 1%
- Riboflavin (B2) 1.7 mg 133%
- Niacin (B3) 2.2 mg 14%
- Pantothenic acid (B5) 0.9 mg 18%
- Vitamin B6 0.27 mg 16%
- Folate (B9) 24 µg 6%
- Vitamin B12 5.4 µg 225%
Minerals
- Calcium 180 mg 14%
- Iron 10.8 mg 60%
- Magnesium 60 mg 14%
- Phosphorus 580 mg 46%
- Potassium 637 mg 14%
- Zinc 3.5 mg 31%
- Copper 1 mg 111%
- Manganese 0.21 mg 9%
- Selenium 89.6 µg 163%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 158 | 33 g | 1.6 g | 1.4 g |
| 1 × oz | 85 g | 134 | 28 g | 1.4 g | 1.2 g |
| 2 × oz | 170 g | 269 | 55 g | 2.8 g | 2.4 g |
| ½ × oz | 42.5 g | 67 | 14 g | 0.7 g | 0.6 g |
| 3 × oz | 255 g | 403 | 83 g | 4.2 g | 3.6 g |
| 4 × oz | 340 g | 537 | 110 g | 5.6 g | 4.8 g |
Similar foods
- Common cuttlefishraw73 kcal / 100 g
- Sepia80 kcal / 100 g
- Squidmixed species, raw92 kcal / 100 g
- Clammixed species, cooked, moist heat148 kcal / 100 g
- Squid calamarimixed species, raw92 kcal / 100 g
- Sturgeonmixed species, cooked, dry heat135 kcal / 100 g
- Sea bassmixed species, cooked, dry heat124 kcal / 100 g
- Scupcooked, dry heat135 kcal / 100 g
Questions about Cuttlefish
How do you stop cuttlefish from turning tough?
Cook it either very quickly over high heat or gently for a long time; the in-between approach makes it chewy. For tender strips, sear in a very hot pan for about 1–2 minutes, or braise in sauce for around 45–60 minutes until soft.
How do you clean a whole cuttlefish?
Pull the head and tentacles away from the body, remove the clear, firm cuttlebone, then take out the innards and ink sac without bursting it. Peel off the thin outer skin if you like, rinse the body and tentacles, and cut away the beak from the centre of the tentacles.
Can you cook cuttlefish in its ink?
Yes. Carefully reserve the ink sac while cleaning, then stir the ink into a little water or stock and add it to a tomato or wine-based sauce; it gives dishes such as Spanish-style arroz negro their dark colour and briny flavour.
What goes well with cuttlefish?
Garlic, parsley, lemon, olive oil, tomatoes and white wine all suit its mild, briny flavour. Serve grilled cuttlefish with potatoes or bread, or simmer it with peas, beans or rice.
How should you store fresh cuttlefish?
Keep it covered in the coldest part of the fridge and cook it within a day of buying. For longer storage, clean it, wrap it airtight and freeze it; thaw it overnight in the fridge and use it promptly.
Is cuttlefish the same as squid or calamari?
No. Cuttlefish has a broad, flattened body and an internal cuttlebone, while squid is more streamlined and has a flexible internal shell. Calamari is commonly the name for squid served as food, especially battered rings.
Is cuttlefish nutritious?
It is rich in protein: an 85 g portion provides 28 g. It is also a source of iron, zinc, selenium, phosphorus and vitamins B2 and B12.
Source: USDA FoodData Central 172010 · per 100 g · carbohydrate per EU label, fibre excluded
