Ingredients
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Fish & Seafood
/
Squid
Out of season
Season
Sep–Nov
Ruled by
♆ Neptune
Calories
81 kcal
Protein
15.4 g
MW references
2
Squid
Squid peaks from September to November. During the autumn, squid are most abundant in coastal waters and provide the best quality meat. Most squid have short lifespans and reproduce quickly, making them naturally resilient to fishing. To ensure a sustainable choice, look for squid caught using jigs or small-scale traps, which are highly selective methods that avoid damaging the seafloor and minimize bycatch.
Nutrition facts
Per 100 g
Energy81 kcal / 344 kJ
Protein15.4 g
Carbs1.2 g
Fat1.7 g
— saturated0.4 g
Salt110 mg Na
Iron0.50 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Squid, raw · 16-263 · JM
Analytical and literature sources
Energy & Proximates
Energy81.00kcal
Energy344.00kJ
Water80.50g
Protein15.40g
Fat1.70g
Carbohydrates1.20g
of which sugars—g
of which starch—g
Fibre (AOAC)—g
Fibre (NSP)—g
Alcohol—g
Fat Breakdown
Total fat1.70g
Saturated0.40g
Monounsaturated0.20g
Polyunsaturated0.60g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol225.00mg
Minerals
Sodium110.00mg
Potassium280.00mg
Calcium13.00mg
Magnesium28.00mg
Phosphorus190.00mg
Iron0.500mg
Copper0.980mg
Zinc1.100mg
Selenium66.00µg
Iodine20.00µg
Vitamins
Vitamin A15.00µg
Vitamin D0.001µg
Vitamin E1.200mg
Vitamin C—mg
Thiamin (B1)0.100mg
Riboflavin (B2)0.120mg
Niacin (B3)3.400mg
Vitamin B60.690mg
Vitamin B123.000µg
Folate13.00µg
