Squid, per 100 g: 92 kcal, 15.6 g protein, 3.1 g carbohydrate, 0 g fibre, 1.4 g fat. Figures are the USDA reference values for “Mollusks, squid, mixed species, raw”.
At 100 g it reaches the EU threshold to be called a source of copper, selenium, vitamin b12, phosphorus. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 92 kcal | |
| Protein | 15.6 g | |
| Fat | 1.38 g | |
| of which saturates | 0.358 g | |
| of which monounsaturates | 0.107 g | |
| of which polyunsaturates | 0.524 g | |
| Carbohydrate | 3.08 g | |
| of which sugars | 0 g | |
| Fibre | 0 g | |
| Water | 78.6 g | |
| Cholesterol | 233 mg | |
| Minerals | ||
| Calcium | 32 mg | 4% |
| Iron | 0.68 mg | 4.86% |
| Magnesium | 33 mg | 8.8% |
| Phosphorus | 221 mg | 31.6% |
| Potassium | 246 mg | 12.3% |
| Sodium | 44 mg | |
| Zinc | 1.53 mg | 15.3% |
| Copper | 1.89 mg | 189% |
| Manganese | 0.035 mg | 1.75% |
| Selenium | 44.8 µg | 81.5% |
| Vitamins | ||
| Vitamin A | 10 µg | 1.25% |
| Vitamin D | 0 µg | |
| Vitamin E | 1.2 mg | 10% |
| Vitamin K | 0 µg | |
| Vitamin C | 4.7 mg | 5.88% |
| Thiamine (B1) | 0.02 mg | 1.82% |
| Riboflavin (B2) | 0.412 mg | 29.4% |
| Niacin (B3) | 2.18 mg | 13.6% |
| Pantothenic acid (B5) | 0.5 mg | 8.33% |
| Vitamin B6 | 0.056 mg | 4% |
| Folate | 5 µg | 2.5% |
| Vitamin B12 | 1.3 µg | 52% |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
- Vitamin B12 contributes to normal energy-yielding metabolism
- Vitamin B12 contributes to normal red blood cell formation
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass