Nutrition and DietSquid: most important benefits and properties

Squid: most important benefits and properties

Benefits of squid, and information on the nutritional properties provided by one of the best known and most popular cephalopods. In turn, know its nutritional qualities.

The squid is one of those really familiar foods in many homes around the world and also highly valued in many cuisines, and with him a number of delicious dishes are prepared and various recipes.

It is also known by the name of cuttlefish, and consists of a sea mollusk (belonging to the cephalopod family) with a head with tentacles, presenting in turn an ink bag (which is edible) that squid uses in the moments when he tries to escape when he feels attacked. Of course, we must differentiate the adult squid from the younger ones, which are known by the name of squid.

Where can we find it? In addition to fishmongers when it is fish, it is common to find it in shallow waters and also in great depths, especially in the Atlantic, such as the Canary Islands or Norway. It is also possible to find it in the Mediterranean.

It is not a seasonal food, since we can find it practically all year round in the fishmongers, since its catches are carried out throughout the year.

Nutritional properties of squid

High protein content

From a nutritional point of view, squid stands out for its very high content of good quality proteins, therefore providing the majority of essential amino acids. In addition, it is low in fat and calories (100 grams of squid provide only 81 kilocalories and 1.70 grams of fat).

As we can see, it becomes a very good source of protein. It is, as you surely know, a fundamental element in the construction of healthy muscles and tissues.

Interesting presence of vitamins and minerals

Regarding its nutritional content, it stands out above all for its mineral content, among which we can find potassium, magnesium, zinc, phosphorus, iron and manganese. Provides vitamins, but in small amounts: especially vitamin A, B3 and B12.

In addition, it is a food with low mercury content, which we find in polluted oceans.

Low in fat

From the outset we can highlight the very low caloric and fat intake of squid, which together with its good quality protein content, there is no doubt that they make it an ideal food in balanced and healthy diets. And of course, also in weight loss diets.

Of course, in order not to increase their fat and caloric content, it is not advisable to cook them fried or battered (the two most common cooking methods with respect to squid), since their calories can rise up to 250 kilocalories.

Its cholesterol content is somewhat high, so it is advisable to consume it in moderation, for example one or two servings a week are good amounts to enjoy the different benefits of squid, without posing a problem for our blood cholesterol levels.

Squid nutrition information

100 grams of squid provide:

  • Energy: 81 kcal.
  • Carbohydrates: 1.50 gr.
  • Proteins: 15.40 gr.
  • Total fat: 1.70 gr.
  • Minerals:  iron (0.50 mg), magnesium (28 mg), manganese (0.02 mg), zinc (1.10 mg), phosphorus (190 mg).
  • Vitamins:  vitamin A (77.03 µg), B1 (0.07 mg), B2 (0.15 mg), B3 (0.50 µg), B6 ​​(0.03 mg), B9 (5.12 µg), vitamin E (2.70 mg).

Squid benefits

High iodine content

It is an ideal food for metabolism, thanks to its iodine content, by regulating the energy of our body and the correct functioning of the cells. It also helps regulate cholesterol, process carbohydrates, strengthen hair, skin and nails, and is essential for the proper functioning of the thyroid gland.

Good for any diet

Its consumption is recommended in turn in people with diabetes and gluten intolerance. In addition, it can also be consumed by people who follow a weight loss diet, since its caloric and fat intake is relatively low.

To this question we must add one more quality, and that is that thanks to its high protein content, it is a useful option in diets due to its satiating power, helping to reduce appetite.

In fact, as we mentioned earlier, 100 grams of squid provide just 81 calories.

Not suitable for people with high cholesterol

In case you have high cholesterol, the consumption of squid is not recommended, especially and especially in amounts that could be considered excessive.

This is because squid is a food with a high contribution of cholesterol, so its excessive consumption is not recommended in people with hypercholesterolemia or dyslipidemic disorders.


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