Squid

Squid, baked or broiled, fat not added in cooking

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 squid (272g)

Amount per serving

Calories

307

% Daily Value *

Total Fat 4.6g

6%

Saturated Fat 1.2g

6%

Trans Fat

Cholesterol 778mg

259%

Sodium 1004mg

44%

Total Carbohydrate 10.6g

4%

Dietary Fiber 0g

0%

Total Sugars

Protein 52.1g

Vitamin D

Calcium 109mg

8%

Iron 2mg

13%

Potassium 827mg

18%

*

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

18%

16.3 mg

Thiamin

5%

0.06 mg

Riboflavin

85%

1.1 mg

Niacin

43%

6.9 mg

Pantothenic Acid

Vitamin B6

11%

0.18 mg

Folate

16.3 mcg

Folic Acid

0 mcg

Food Folate

16.3 mcg

Fortified Folate

16.3 mcg

Choline

40%

217 mg

Betaine

Vitamin B12

172%

4.13 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

3%

27.2 mcg

Retinol

27.2 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

27%

4.03 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

0%

0 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

8%

109 mg

Iron

13%

2.28 mg

Magnesium

27%

112 mg

Phosphorus

59%

737 mg

Potassium

18%

827 mg

Sodium

44%

1000 mg

Zinc

46%

5.11 mg

Copper

702%

6.32 mg

Manganese

Selenium

272%

150 mcg

Fluoride

Iodine

Fat

6%

4.62 g

Saturated Fat

6%

1.2 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0.12 g

Pentadecylic Acid

Palmitic Acid

0.88 g

Margaric Acid

Stearic Acid

0.19 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

0.36 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.15 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

1.75 g

9,12-octadecadienoic Acid

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0.02 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.49 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0.01 g

Docosahexanoic Acid (DHA)

1.14 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

259%

778 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

104%

52.1 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

4%

10.6 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

307 kcal

Water

198 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 squid (272g)
  • 1 piece (14g)
  • 1 cup, cooked (140g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Choline
  • Excellent source of Vitamin B12
  • Excellent source of Vitamin E
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Sodium
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Selenium
  • Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Low Fat
  • Low Carbs

Foods with similar macro profiles:

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.

100g of Squid contains 19.1g of protein, which is about the same as 3.2 eggs, 0.7 chicken breasts, or 1.4 cups (372g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 10.6g per 1 squid

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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