1 serving (200 grams) contains 250 calories, 25.0 grams of protein, 15.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 82.4 mg | 27% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 5.9 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 2.4 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Adobo na lukos
Adobo na Lukos is a traditional Filipino dish that features squid (lukos) cooked in a savory and mildly tangy sauce made primarily of soy sauce, vinegar, garlic, and onions. It is a variation of the classic adobo, reflecting the country's rich culinary heritage. Squid is a lean source of protein and is rich in essential minerals like selenium and copper. The dish is low in carbohydrates, high in protein, and contains a moderate amount of healthy fats depending on the cooking oil used. The vinegar adds a probiotic-friendly component, contributing further to its nutritional benefits.
Health Benefits
- High-quality protein from squid supports muscle repair and growth (20-24 grams of protein per 100 grams).
- Rich in selenium, an antioxidant that helps protect cells from oxidative damage (63% of the recommended daily intake per 100 grams).
- Contains copper, crucial for red blood cell production and maintaining a healthy nervous system (90% of the recommended daily intake per 100 grams).
Dietary Considerations
Selection and Storage
Store fresh squid in the coldest part of the refrigerator and consume within 1-2 days. Leftover cooked adobo na lukos can be refrigerated in an airtight container for up to 3 days or frozen for up to 1 month.
Common Questions About Adobo na lukos Nutrition
What is the nutritional content of Adobo Na Lukos?
Adobo Na Lukos, made with squid, is a protein-rich dish. A 100-gram serving of squid contains approximately 16 grams of protein, 1 gram of fat, and around 92 calories, making it a low-calorie and nutrient-dense option. It also provides essential micronutrients like Vitamin B12, selenium, and phosphorus.
Can I eat Adobo Na Lukos on a keto diet?
Yes, Adobo Na Lukos is keto-friendly, provided no sugar or high-carb ingredients are added to the sauce. Squid is naturally low in carbohydrates and high in protein, while the other traditional ingredients like vinegar, garlic, and soy sauce are also low-carb.
What are the health benefits and concerns of eating Adobo Na Lukos?
Adobo Na Lukos offers several health benefits as squid is high in protein and nutrients like omega-3 fatty acids, which support heart health. However, it may be high in sodium due to the soy sauce, so those with hypertension should consume it in moderation. Avoid overcooking squid, as it can become rubbery and less appealing.
How much Adobo Na Lukos should I eat per serving?
A recommended serving size for Adobo Na Lukos is about 100-150 grams of squid, which provides a good balance of protein and calories. Pair it with a side of non-starchy vegetables to keep your meal balanced or with rice for additional carbohydrates, depending on your dietary needs.
How does Adobo Na Lukos compare to other types of adobo?
Compared to other types of adobo, Adobo Na Lukos is lighter and lower in fat since squid is leaner than pork or chicken. It cooks quickly and requires less oil, making it a healthier option. Additionally, its unique briny flavor pairs well with traditional adobo seasonings, setting it apart in taste and texture.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
