Know what’s on your plate
Squid
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 81 kcal —
- Protein 15 g 31%
- Carbohydrate 1.2 g 0%
- Fat 1.7 g 2%
- Saturated fat 0.4 g 2%
- Fibre 0 g 0%
- Sugars 0.6 g —
- Sodium 110 mg 5%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 15 µg 2%
- Vitamin C 0 mg 0%
- Vitamin D 0.36 µg 2%
- Vitamin E 1.2 mg 8%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 3.4 mg 21%
- Pantothenic acid (B5) 0.68 mg 14%
- Vitamin B6 0.69 mg 41%
- Folate (B9) 13 µg 3%
- Vitamin B12 3 µg 125%
Minerals
- Calcium 13 mg 1%
- Iron 0.5 mg 3%
- Magnesium 28 mg 7%
- Phosphorus 190 mg 15%
- Potassium 280 mg 6%
- Zinc 1.1 mg 10%
- Copper 0.98 mg 109%
- Manganese 0.02 mg 1%
- Selenium 66 µg 120%
- Iodine 20 µg 13%
Similar foods
- Dried squid313 kcal / 100 g
- Squid or calamariraw78 kcal / 100 g
- Squid calamarimixed species, raw92 kcal / 100 g
- Cuttlefishmixed species, raw79 kcal / 100 g
- Octopusraw75 kcal / 100 g
- Common cuttlefishraw73 kcal / 100 g
- Sepia80 kcal / 100 g
- Calamaricoated in batter, baked288 kcal / 100 g
- Chipiron81 kcal / 100 g
- Prawnraw
Questions about Squid
How do you stop squid going rubbery?
Cook it very briefly over high heat, usually for 1–2 minutes, until just opaque, or cook it slowly in a covered sauce for about 30–45 minutes until tender. The in-between cooking time is what most often makes it chewy.
How do you clean and prepare whole squid?
Pull the head and tentacles gently from the body, remove the clear quill and innards, then peel off the spotted skin if you want a pale result. Cut the tentacles just below the eyes, discard the beak, and rinse the body and tentacles well.
Can you cook squid from frozen?
Thaw it overnight in the fridge, then pat it thoroughly dry before frying or grilling so it sears rather than steams. If cooking it straight from frozen, use a stew or sauce and allow extra time for it to heat through.
What goes well with squid, and which dishes use it?
Lemon, garlic, parsley, chilli and olive oil suit squid; serve it with rice, potatoes or a crisp salad. It is used in Spanish-style fried calamari, Italian risotto al nero di seppia and seafood paella.
Is calamari the same as squid?
Calamari is a culinary name commonly used for squid, especially when it is served in rings. The word can also refer to a prepared dish, often battered and fried, rather than to a different animal.
Does squid have more protein than prawns?
Prawns have more: they provide 22.4 g of protein per 100 g, compared with 15 g in squid.
Can you eat squid raw?
Raw squid can carry harmful microbes or parasites, so cooking it thoroughly is the safer choice. People with a shellfish allergy may also react to squid, which is a mollusc.
Source: CoFID (UK) 16-263 · per 100 g · carbohydrate per EU label, fibre excluded
