Fish and seafood · IFCT 2017
Squid: nutrition per 100 g
Per 100 g, squid gives 80 kcal, 16.1 g protein and 1.1 g fat, according to the Indian Food Composition Tables 2017. It carries 261 mg of DHA and 57.1 micrograms of selenium. Its 231 mg of cholesterol is the highest of all 41 fish and seafood and ranks 3rd of 253 foods with a value, although its saturated fat is just 0.29 g.
About squid
Squid is loved along the whole western and southern coast under many names: koonthal in Kerala, kanava in Tamil Nadu, manki in Goa, bondas in Mangaluru and makul in Mumbai. IFCT 2017 lists four squid samples. The black squid used here has 80 kcal and 16.1 g protein per 100 g; a hard-shell sample has 16.8 g protein; red squid has 16.2 g; and small white squid has 17.4 g protein with 36 mg calcium.
Kerala's koonthal roast and koonthal fry, cooked dark with shallots, pepper and coconut slivers, are toddy-shop classics. Goans make manki sukhe or stuffed squid in recheado; Mangaloreans cook bondas sukka with roasted coconut; and Chennai's seafood stalls serve spicy kanava fry. In cities, battered calamari rings are the familiar form.
What squid brings to a meal
- 01
Lean protein
Squid supplies 16.1 g of protein per 100 g with 1.1 g fat, meeting 30 per cent of a sedentary man's daily requirement and 35 per cent of a woman's, for 80 kcal.
- 02
Good omega-3
It carries 261 mg of DHA and 71 mg of EPA per 100 g, more DHA than many fish, including mackerel.
- 03
Selenium, copper and magnesium
Squid gives 57.1 micrograms of selenium, 1.09 mg of copper and 42 mg of magnesium per 100 g; its magnesium ranks 7th of 41 fish and seafood.
- 04
Highest cholesterol among seafood
At 231 mg per 100 g, squid ranks 1st of 41 fish and seafood for cholesterol and 3rd of 253 foods. Its saturated fat is only 0.29 g.
Squid nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 80 kcal | 4% | 5% |
| Protein | 16.1 g | 30% | 35% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 1.1 g | ||
| Water | 80.6 g | ||
| Fats | |||
| Saturated fat | 0.29 g | ||
| Monounsaturated fat | 0.06 g | ||
| Polyunsaturated fat | 0.39 g | ||
| Omega-3 (EPA) | 71 mg | ||
| Omega-3 (DHA) | 261 mg | ||
| Cholesterol | 231 mg | ||
| Minerals | |||
| Calcium | 23 mg | 2% | 2% |
| Iron | 0.5 mg | 3% | 2% |
| Zinc | 1.24 mg | 7% | 10% |
| Magnesium | 42 mg | 10% | 11% |
| Phosphorus | 173 mg | ||
| Potassium | 162 mg | ||
| Sodium | 179 mg | ||
| Copper | 1.09 mg | ||
| Selenium | 57.1 µg | ||
| Vitamins | |||
| Retinol | 3 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 1.04 mg | 6% | 7% |
| Vitamin B6 | 0.24 mg | 10% | 12% |
| Vitamin E (alpha-tocopherol) | 0.68 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Squid: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/squid/
Where squid sits among Indian foods
Ranked per 100 g against the other 40 fish and seafood and every food in the tables.
| Nutrient | Per 100 g | In fish and seafood | Among all foods |
|---|---|---|---|
| Vitamin E (alpha-tocopherol) | 0.68 mg | 21st of 41 | 69th of 242 |
| Protein | 16.1 g | 31st of 41 | 74th of 243 |
| Zinc | 1.24 mg | 8th of 41 | 76th of 243 |
| Magnesium | 42 mg | 8th of 41 | 104th of 242 |
| Energy | 80 kcal | 34th of 41 | 139th of 257 |
Every form of squid in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Squid, black (shown above) | 80 kcal | 16.1 g | 0 g | 0.5 mg | 23 mg |
| Hard shell | 76 kcal | 16.8 g | 0 g | 0.62 mg | 9 mg |
| Red | 79 kcal | 16.2 g | 0 g | 0.26 mg | 14 mg |
| White, small | 84 kcal | 17.4 g | 0 g | 0.39 mg | 36 mg |
How squid is eaten
- Koonthal roast: Kerala squid rings cooked with shallots, ginger, pepper, Kashmiri chilli and coconut slivers.
- Manki sukhe: Goan squid cooked dry with grated coconut, onion and red chilli.
- Bondas sukka: Mangalorean squid in a roasted coconut and Byadgi chilli masala.
- Cook squid for under two minutes over high heat, or simmer it for a long time; anything in between turns it rubbery.
Before you plan around it
Squid's cholesterol is the highest of any seafood in IFCT 2017, so people with high LDL or heart disease may want smaller or less frequent portions and should ask their doctor. Battered, deep-fried calamari adds a lot of fat and refined flour. Squid has 179 mg of sodium per 100 g before salting. Mollusc allergy can be serious. Buy squid with clear, bright skin and a fresh sea smell.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about squid
Is squid high in cholesterol?
Yes. IFCT 2017 lists 231 mg of cholesterol per 100 g of squid, the most of any fish or seafood and 3rd of 253 foods. It has very little saturated fat, so it can still fit an occasional place in most diets.
What is koonthal in English?
Koonthal is the Malayalam word for squid. It is kanava in Tamil, manki in Goa, bondas in Mangaluru and makul in Mumbai.
How much protein is in squid?
Black squid has 16.1 g of protein per 100 g in IFCT 2017, and small white squid 17.4 g, all with little more than 1 g of fat.
Is squid good for omega-3?
Yes. Squid carries 261 mg of DHA and 71 mg of EPA per 100 g, a good amount from such a lean food.
Related foods and tables
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Nutrition per 100 g, from IFCT 2017.
Tiger prawns
Nutrition per 100 g, from IFCT 2017.
Clam
Nutrition per 100 g, from IFCT 2017.
Oyster
Nutrition per 100 g, from IFCT 2017.
Mackerel
Nutrition per 100 g, from IFCT 2017.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
All fish and seafood
41 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.