Panko Squid Nutrition Facts: Calories, Macros & Health Benefits
Summary: Panko Squid contains 310 calories, 13g protein, 28g carbs, and 16g fat per one serving (200g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one serving (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 310 kcal | 16% |
| Protein | 13.0g | 26% |
| Carbohydrates | 28.0g | 10% |
| Total Fat | 16.0g | 21% |
| Fiber | 1.0g | 4% |
| Sugar | 1.8g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 190.0mg | 63% |
| Sodium | 450.0mg | 20% |
| Potassium | 1.5mg | 0% |
| Calcium | 32.0mg | 2% |
| Iron | 220.0mg | 1222% |
| Magnesium | 1.1mg | 0% |
| Zinc | 230.0mg | 2091% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 2.8mg | 165% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 1.8mg | 12% |
| Vitamin K | 1.2mcg | 1% |
| Phosphorus | 10.0mg | 1% |
Is Panko Squid Good for You?
Panko Squid provides 310 calories per one serving (200g) with 13g protein, 28g carbohydrates, and 16g fat. It is a source of saturated fat (12% dv), cholesterol (63% dv), sodium (20% dv).
Crispy deep-fried squid rings coated in panko breadcrumbs, typically served as an appetizer or bar snack
Key Health Benefits of Panko Squid
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (63% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2091% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 13g protein per serving to support satiety and muscle maintenance.
How to Track Panko Squid Nutrition with Gram
Use Gram to log panko squid and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in panko squid?
Panko Squid contains 310 calories per one serving (200g).
How much protein is in panko squid?
Panko Squid provides 13g of protein per one serving (200g).
How many carbs are in panko squid?
Panko Squid has 28g of carbohydrates per one serving (200g).
Is panko squid good for tracking nutrition?
Yes. Panko Squid can be logged by calories, macros, and micronutrients in the Gram app.
How should I use panko squid in a meal plan?
Use Panko Squid as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track panko squid and thousands of other foods with the Gram app.