Squid is packed full of protein and healthy fats while being rich in niacin and vitamin B12 - which is important for blood cell production and the health of the nervous system. Further health benefits are often linked to its high protein content and its polyunsaturated fatty acid content. Squid is also a good source of B6 which can help protect the health of your heart.
A rich source of: vitamin B6, vitamin B12, Omega-3.
Squid, raw
| Energy (kcal) | 81 |
| Energy (kJ) | 344 |
| Water (g) | 80.5 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 15.4 |
| Protein (g)/100kcal | 19 |
| Protein % of calories | 76.1 |
| Carbohydrate (g) | 1.2 |
| Carbohydrate (g)/100kcal | 1.5 |
| Carb % of calories | 5.9 |
| Fat (g) | 1.7 |
| Fat (g)/100kcal | 2.1 |
| Fat % of calories | 18.9 |
| Satd FA /100g fd (g) | 0.4 |
| Mono FA /100g food (g) | 0.2 |
| Poly FA /100g food (g) | 0.6 |
| Sodium (mg) | 29 |
| Potassium (mg) | 166 |
| Calcium (mg) | 31 |
| Magnesium (mg) | 8 |
| Phosphorus (mg) | 17 |
| Iron (mg) | 0.3 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.1 |
| Chloride (mg) | 84 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 0 |
| Iodine (µg) | 0 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.1 |
| Vitamin K1 (µg) | 5.5 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.2 |
| Tryptophan/60 (mg) | 0.2 |
| Niacin equivalent (mg) | 0.4 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 8 |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | 0.3 |
| Vitamin C (mg) | 3 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 225 |
| Retinol (µg) | 0 |
| Carotene (µg) | 11097 |
| Retinol Equivalent (µg) | 1850 |