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About Squid – No Squidding!

Squid, popularly known as ‘Calamari’ is a 10-armed cephalopods! Squid is available in different sizes which range from small to colossal. Squids have the ability to withstand high pressure and often spend their entire life living in the deepest areas of the sea.

Calories: 80 calories in 85 grams

Squid Nutritional Information

85g serving of raw squid meat provides a wide variety of essential nutrients. Squid meat has 80 calories and 200mg of cholesterol. Squid has no fats and provides 4g of proteins. Squid meat is a source of different minerals including Calcium, Iron, Zinc, Folate, Magnesium and Phosphorous. Squid meat fulfills 4 percent of daily Calcium and Iron requirement. It also fulfills 10 percent of daily Zinc requirement. Squid meat provides Vitamins including Riboflavin, Vitamin B6, Vitamin B12 and Vitamin C. It fulfills 20 percent of daily Vitamin B12 requirement.

Squid Health Benefits


Health benefits of squid meat are very good source of minerals and provides many minerals including Calcium, Iron, Zinc, Folate, Magnesium and Phosphorous. Calcium is essential since it strengthens the bones and teeth. Health benefits of squid also help in preventing osteoporosis and regulate blood pressure levels. Iron aids in hemoglobin formation and promotes health muscle and brain functioning. Magnesium aids in reducing bad cholesterol and regulates blood pressure levels which protect us from cardiac diseases.  Zinc is a vital mineral since it strengthens the immune system and aids in protecting the body from infections and diseases.


Squid nutrition facts states that it is a good source of B-complex Vitamins and Vitamin C. Riboflavin is an essential Vitamin since it helps the immune system to fight off infections. Squid nutrition facts state that it is also required for healthy skin, eyes, hair, reproductive system and nervous system. Riboflavin along with Iron, aids in the production of red blood cells, which carry oxygen throughout the body. Vitamin B6 is a key Vitamin which helps to maintain healthy brain function. Vitamin B6 also aids in red blood formation and helps digest proteins. Vitamin B12 is important since it breaks down carbohydrates in our body which provides energy. Vitamin B12 also aids in reducing stress and depression. Vitamin C aids the immune system and helps in preventing diseases such as common cold.

Possible Ways to Enjoy Squid

The unique taste of squid meat makes it irresistible seafood! Squid can be used for preparing a wide variety of recipes.  Appetizer recipes that use squid as a main ingredient includes Salt and Pepper Breaded Squid with Chili Dip and Coriander Salad, Squid with Oriental Dressing, Green Tomato Chutney with Deep-Fried Squid and Tomato Salad, Prawn Dim Sim, Tempura Squid and Lemongrass Squid with Mango. Main course recipes that use squid as a main ingredient include Grilled Squid with Lemon, Garlic and Cumin, Paella, Tagliatelle with Squid and Bottarga and Pan-fried Pork Belly with Scallop and Squid.

Squid Possible Health Concerns

Squid nutrition fact - 85 grams has 200mg of cholesterol; the safe amount of cholesterol is 300mg per day. Hence, if you eat squid, make sure you only consume a moderate amount. Excess consumption of cholesterol can lead to cardiac diseases.

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