Good source
Protein
14.9 g · 30% DV target
A versatile cephalopod with a mild, sweet flavour and a firm, elastic texture that softens with quick searing or slow braising, squid offers a dense profile of lean protein and essential marine minerals.
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 .8
As a lean mollusk, squid provides a high-protein profile with very little fat and contains essential minerals including selenium, zinc, iodine, and copper .812
Squid is among the seafood options least affected by mercury contamination, containing significantly lower levels than large predatory fish like tuna or shark .12
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 .10
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
14.9 g · 30% DV target
0.41 g · 162% DV target
1.20 mg · 8% DV target
2.48 mg · 16% DV target
0.40 mg · 23% DV target
3.08 μg · 128% DV target
Seasonality has not been estimated for this ingredient yet.
Keep in the coldest part of the fridge
Freeze in airtight bags to prevent freezer burn
Sustainability varies significantly by catch method; jigging is generally preferred over bottom trawling.
Squid possess three hearts and blue blood, which uses a copper-rich protein called hemocyanin to transport oxygen in cold, low-oxygen environments.