Squid · Teuthida
Mollusks, squid, mixed species, raw
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Mollusks, squid, mixed species, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 54/100
How many beneficial nutrients Mollusks, squid, mixed species, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Mollusks, squid, mixed species, raw come from — the split across carbs, fat & protein.
14% from carbs
-
Carbs 14%3.1 g per serving
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Fat 14%1.4 g per serving
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Protein 72%15.6 g per serving
What Mollusks, squid, mixed species, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 3.1 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.4 g | |
| Saturated Fat | 0.4 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.5 g | — |
| Omega-3 Fatty Acids | 4.0 mg | — |
| Omega-6 Fatty Acids | 2.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 36.0 mg | — |
| Palmitic Acid | 263.0 mg | — |
| Stearic Acid | 58.0 mg | — |
| Palmitoleic Acid | 8.0 mg | — |
| Oleic Acid | 46.0 mg | — |
| Gadoleic Acid | 44.0 mg | — |
| Erucic Acid | 7.0 mg | — |
| Linoleic Acid | 2.0 mg | — |
| Arachidonic Acid | 9.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 146.0 mg | — |
| Docosahexaenoic Acid (DHA) | 342.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 15.6 g | |
| Histidine | 299.0 mg | — |
| Isoleucine | 678.0 mg | — |
| Leucine | 1,096.0 mg | — |
| Lysine | 1,164.0 mg | — |
| Methionine | 351.0 mg | — |
| Phenylalanine | 558.0 mg | — |
| Threonine | 670.0 mg | — |
| Tryptophan | 174.0 mg | — |
| Valine | 680.0 mg | — |
| Alanine | 942.0 mg | — |
| Arginine | 1,136.0 mg | — |
| Aspartic Acid | 1,503.0 mg | — |
| Cystine | 204.0 mg | — |
| Glutamic Acid | 2,118.0 mg | — |
| Glycine | 974.0 mg | — |
| Proline | 635.0 mg | — |
| Serine | 698.0 mg | — |
| Tyrosine | 498.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 10.0 mcg | |
| Vitamin C | 4.7 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.2 mg | |
| Vitamin K | 0.0 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.4 mg | |
| Niacin (B3) | 2.2 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 5.0 mcg | |
| Vitamin B12 | 1.3 mcg | |
| Pantothenic Acid (B5) | 0.5 mg | |
| Choline | 65.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 32.0 mg | |
| Iron | 0.7 mg | |
| Magnesium | 33.0 mg | |
| Phosphorus | 221.0 mg | |
| Potassium | 246.0 mg | |
| Sodium | 44.0 mg | |
| Zinc | 1.5 mg | |
| Copper | 1.9 mg | |
| Manganese | 0.0 mg | |
| Selenium | 44.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 233.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.4 g | — |
About Mollusks, squid, mixed species, raw
Squid, known on menus as calamari, is a cephalopod mollusc with firm, mild, slightly sweet flesh. The body (the tube) and the tentacles are both eaten, and its clean flavor and pleasing chew have made it popular across Mediterranean, Asian and Latin American cooking.
Raw squid is lean and protein-rich, with about 92 calories per 100 grams, close to 16 grams of protein and under 2 grams of fat. It is an excellent source of selenium and a good source of vitamin B12, phosphorus and copper. It does contain a fair amount of dietary cholesterol, though for most people this has little effect on blood cholesterol.
The golden rule with squid is timing: cook it either very briefly over high heat or long and slow, as anything in between turns it rubbery. Quick flouring and frying makes the familiar crisp calamari rings, while slow braising in tomato or its own ink yields tender, flavorful results. Bear in mind that deep-frying adds considerable calories to what is otherwise a very lean food.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Mollusks, squid, mixed species, raw?
There are 92 calories in 100 g of Mollusks, squid, mixed species, raw, or about 78 calories in 3 oz (85 g).
How much protein is in Mollusks, squid, mixed species, raw?
Mollusks, squid, mixed species, raw contains 15.6 g of protein per 100 g.
How many carbs are in Mollusks, squid, mixed species, raw?
Mollusks, squid, mixed species, raw has 3.1 g of carbohydrates per 100 g.
How much fat is in Mollusks, squid, mixed species, raw?
Mollusks, squid, mixed species, raw provides 1.4 g of total fat per 100 g.
What is Mollusks, squid, mixed species, raw a good source of?
Mollusks, squid, mixed species, raw is an excellent source of Copper (210% DV), Selenium (81% DV), Vitamin B12 (54% DV), Riboflavin (B2) (32% DV) and Protein (31% DV) and a good source of Phosphorus, Niacin (B3), Zinc, Choline and Pantothenic Acid (B5) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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