Squid Nutrition Facts: Calories, Macros & Health Benefits
Summary: Squid contains 78 calories, 13.3g protein, 2.63g carbs, and 1.19g fat per one piece (85g). It is a source of cholesterol, zinc, vitamin b12.
Nutrition Facts — one piece (85g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 78 kcal | 4% |
| Protein | 13.3g | 27% |
| Carbohydrates | 2.6g | 1% |
| Total Fat | 1.2g | 2% |
| Saturated Fat | 0.34g | 2% |
| Cholesterol | 198.1mg | 66% |
| Sodium | 37.4mg | 2% |
| Potassium | 209.1mg | 4% |
| Calcium | 27.2mg | 2% |
| Iron | 0.58mg | 3% |
| Magnesium | 28.1mg | 7% |
| Zinc | 1.3mg | 12% |
| Vitamin C | 4.0mg | 4% |
| Vitamin A | 8.5mcg | 1% |
| Vitamin B6 | 0.05mg | 3% |
| Vitamin B12 | 1.1mcg | 46% |
| Folate | 4.2mcg | 1% |
| Vitamin E | 1.0mg | 7% |
| Phosphorus | 187.8mg | 15% |
Is Squid Good for You?
Squid provides 78 calories per one piece (85g) with 13.3g protein, 2.63g carbohydrates, and 1.19g fat. It is a source of cholesterol (66% dv), zinc (12% dv), vitamin b12 (46% dv).
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Key Health Benefits of Squid
- Cholesterol (66% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (46% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 13.3g protein per serving to support satiety and muscle maintenance.
How to Track Squid Nutrition with Gram
Use Gram to log 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 squid?
Squid contains 78 calories per one piece (85g).
How much protein is in squid?
Squid provides 13.3g of protein per one piece (85g).
How many carbs are in squid?
Squid has 2.63g of carbohydrates per one piece (85g).
Is squid good for tracking nutrition?
Yes. Squid can be logged by calories, macros, and micronutrients in the Gram app.
How should I use squid in a meal plan?
Use 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 squid and thousands of other foods with the Gram app.