Aquatic Foods
Squid Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 96% | |
| Calories | 71kcal / 2530kcal (2%) |
Macronutrients
Total Fat | 1 g/ 42g (2%) low | ||||||
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Total Carbohydrates | 0 g/ 348g (0%) | ||||||
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Protein | 15.6 g/ 71g (21%) | ||||||
Vitamins
Vitamin A | 10.5 mcg RAE/ 700mcg RAE (1%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0 mg/ 1mg (0%) |
Vitamin B2 | 0.04 mg/ 1mg (3%) |
Vitamin B3 | 2.5 mg NE/ 16mg NE (15%) |
Minerals
Calcium | 55 mg/ 750mg (7%) |
Iron | 1.2 mg/ 12mg (10%) |
Phosphorus | 160 mg/ 700mg (22%) source |
Sodium | 143 mg/ 1500mg (9%) |
Allergen Info
Mollusks
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Squid (cooked). It’s a lean seafood protein, with very little carbs and fiber.
Why it matters to health
AI-assisted Squid can help support your daily protein needs since it has almost no carbohydrates. It also provides cholesterol (169 mg per 100 g) and saturated fat (0.26 g per 100 g), so it’s best to enjoy it in reasonable portions, especially if you’re watching heart health. It has sodium (143 mg per 100 g), which can add up if it’s seasoned heavily or served with salty sauces. The good part: because it’s low in carbs, squid can fit well as a protein choice for your 3 meals plus 1–2 snacks per day without crowding out vegetables and other balanced foods.
Healthier tips
AI-assisted - Choose cooking methods like boiled, grilled, or lightly sautéed instead of deep-fried.
- Watch the salt: go easy on soy sauce, bagoong, or salty seasoning; add flavor with calamansi, garlic, herbs, and pepper.
- Portion guide: aim for about 1 palm-sized serving of squid per meal, then pair with 1–2 cups of vegetables and a sensible amount of rice or carbs.
- If you’re having squid as a snack, keep it smaller and pair with a fruit or veggie side to stay balanced.
- Rotate seafood with other proteins (fish, chicken, eggs, tofu) across the week.
Common Filipino dishes
Squid adobo, Calamares (fried squid), Kinilaw na pusit, Pusit guisado, Sotanghon with squid
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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