Squid

Mollusks, squid, mixed species, cooked, fried

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

149

% Daily Value *

Total Fat 6.4g

8%

Saturated Fat 1.6g

8%

Trans Fat

Cholesterol 221mg

74%

Sodium 260mg

11%

Total Carbohydrate 6.6g

2%

Dietary Fiber 0g

0%

Total Sugars

Protein 15.2g

Vitamin D

Calcium 33mg

3%

Iron 1mg

5%

Potassium 237mg

5%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

4%

3.57 mg

Thiamin

4%

0.05 mg

Riboflavin

30%

0.39 mg

Niacin

14%

2.21 mg

Pantothenic Acid

9%

0.43 mg

Vitamin B6

3%

0.05 mg

Folate

11.9 mcg

Folic Acid

7.65 mcg

Food Folate

4.25 mcg

Fortified Folate

17 mcg

Choline

Betaine

Vitamin B12

44%

1.05 mcg

Added Vitamin B12

Biotin

Vitamin A

1%

9.35 mcg

Retinol

9.35 mcg

Beta Carotene

Alpha Carotene

Beta Cryptoxanthin

Vitamin A IU

1%

29.8 IU

Lycophene

Lutein and Zeaxanthin

Vitamin E

Added Vitamin E

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

Dihydrophylloquinone

Menaquinone-4

Calcium

3%

33.1 mg

Iron

5%

0.86 mg

Magnesium

8%

32.3 mg

Phosphorus

17%

213 mg

Potassium

5%

237 mg

Sodium

11%

260 mg

Zinc

13%

1.48 mg

Copper

200%

1.8 mg

Manganese

3%

0.06 mg

Selenium

80%

44 mcg

Fluoride

Iodine

Fat

8%

6.36 g

Saturated Fat

8%

1.6 g

Butyric Acid

Caproic Acid

Caprylic Acid

Capric Acid

Lauric Acid

Tridecylic Acid

Myristic Acid

0.05 g

Pentadecylic Acid

Palmitic Acid

0.96 g

Margaric Acid

Stearic Acid

0.59 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

2.34 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.01 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

2.27 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.04 g

Docos-13-enoic Acid

0.01 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

1.82 g

9,12-octadecadienoic Acid

1.25 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.09 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0.01 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0.01 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.14 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0.32 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

74%

221 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

30%

15.2 g

Tryptophan

0.17 g

Threonine

0.65 g

Isoleucine

0.66 g

Leucine

1.08 g

Lysine

1.11 g

Methionine

0.34 g

Cystine

0.21 g

Phenylalanine

0.56 g

Tyrosine

0.49 g

Valine

0.67 g

Arginine

1.1 g

Histidine

0.3 g

Alanine

0.91 g

Aspartic Acid

1.44 g

Glutamic Acid

2.2 g

Glycine

0.94 g

Proline

0.67 g

Serine

0.69 g

Hydroxyproline

Carbohydrates

2%

6.62 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

149 kcal

Water

54.9 g

Ash

1.35 g

Theobromine

Caffeine

Alcohol

Serving Sizes

  • 3 oz (85.05g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Vitamin B12
  • Excellent source of Copper
  • Excellent source of Selenium
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Histidine

  • Some foods that are a good source of Histidine include meat, fish, poultry, nuts, seeds, and whole grains.

100g of Squid contains 17.9g of protein, which is about the same as 3 eggs, 0.7 chicken breasts, or 1.3 cups (349g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 6.6g per 3 oz

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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