Squid Nutrition Benefits and Facts

Nutritional summary

Squid is a source of long-chain omega-3 fatty acids, which are well-established for their role in helping to prevent heart disease and supporting the development of a baby's nervous system during pregnancy .
As a lean mollusk, squid provides a high-protein profile with very little fat and contains essential minerals including selenium, zinc, iodine, and copper .
Squid is among the seafood options least affected by mercury contamination, containing significantly lower levels than large predatory fish like tuna or shark .
Compared to many other animal proteins, squid contains high levels of taurine (an amino acid-like compound involved in metabolic health), providing more per serving than beef, pork, or chicken .

Interesting fact

Squid possess three hearts and blue blood, which uses a copper-rich protein called hemocyanin to transport oxygen in cold, low-oxygen environments.

Standout nutrients

EPIC

SOURCE

Copper

EPIC

SOURCE

Selenium

ACE

SOURCE

Vitamin B12

ELITE

SOURCE

Vitamin B6

kcal per 100g

Protein14.9g

Fat1.45g

Carbs1.70g

Fat breakdown

Polyunsat0.50g

Monounsat0.15g

Saturated0.35g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Sustainability varies significantly by catch method; jigging is generally preferred over bottom trawling.

Confidencemedium

Storage

Refrigerate

1–2 days

Keep in the coldest part of the fridge

Freeze

3–6 months

Freeze in airtight bags to prevent freezer burn

Flavour

Data & Sources

Harmonized from 2 validated sources

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Fish and shellfish - NHS

[8]www.nhs.uknhs.uk

Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health - PMC

[10]pmc.ncbi.nlm.nih.gov

Special Characterization and Excellent Antioxidant Capabilities of Zinc Chelated Squid Protein Nanoparticles - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

97.5

Version

Similar flavours

Explore flavour space →