Pepper Squid Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pepper Squid contains 230 calories, 14g protein, 8g carbs, and 14g fat per one plate (250g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one plate (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 kcal | 12% |
| Protein | 14.0g | 28% |
| Carbohydrates | 8.0g | 3% |
| Total Fat | 14.0g | 18% |
| Fiber | 0.30g | 1% |
| Sugar | 0.50g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 150.0mg | 50% |
| Sodium | 500.0mg | 22% |
| Potassium | 1.5mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 250.0mg | 1389% |
| Magnesium | 1.2mg | 0% |
| Zinc | 200.0mg | 1818% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 3.0mg | 20% |
| Vitamin K | 1.0mcg | 1% |
| Phosphorus | 15.0mg | 1% |
Is Pepper Squid Good for You?
Pepper Squid provides 230 calories per one plate (250g) with 14g protein, 8g carbohydrates, and 14g fat. It is a source of saturated fat (12% dv), cholesterol (50% dv), sodium (22% dv).
Crispy seasoned squid with cracked black pepper, served with garlic aioli
Key Health Benefits of Pepper Squid
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (50% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1389% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1818% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 14g protein per serving to support satiety and muscle maintenance.
How to Track Pepper Squid Nutrition with Gram
Use Gram to log pepper 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 pepper squid?
Pepper Squid contains 230 calories per one plate (250g).
How much protein is in pepper squid?
Pepper Squid provides 14g of protein per one plate (250g).
How many carbs are in pepper squid?
Pepper Squid has 8g of carbohydrates per one plate (250g).
Is pepper squid good for tracking nutrition?
Yes. Pepper Squid can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pepper squid in a meal plan?
Use Pepper 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 pepper squid and thousands of other foods with the Gram app.