1 serving (100 grams) contains 92 calories, 16.2 grams of protein, 1.4 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
219.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.3 g | 4% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 554.8 mg | 184% | |
| Sodium | 881.0 mg | 38% | |
| Total Carbohydrates | 7.4 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 38.6 g | 77% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 76.2 mg | 5% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 585.7 mg | 12% | |
* 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 Canned squid
Canned squid is a marine product often enjoyed in Mediterranean, Asian, and Latin American cuisines. Originating from the variety of squids found in oceans worldwide, it is preserved in canned form for long shelf life and convenience. Squid is a low-calorie protein source, rich in essential nutrients like omega-3 fatty acids, selenium, and zinc. It is also a good source of vitamins B6 and B12, important for energy production and nervous system health. Canned squid typically comes ready-to-eat or can be incorporated into dishes like salads, pastas, or rice bowls, retaining much of its nutritional profile after canning. As with all seafood, it is a sustainable option depending on its sourcing.
Health Benefits
- Supports heart health due to omega-3 fatty acids, which may reduce inflammation and improve cholesterol levels.
- Boosts immune function provided by selenium and zinc, which are critical for cellular activity and defense mechanisms.
- Promotes energy production and brain health through vitamins B6 and B12, essential for red blood cell formation and neurological pathways.
Dietary Considerations
Selection and Storage
Store unopened canned squid in a cool, dry place. Once opened, transfer leftovers to an airtight container and refrigerate for up to 3 days.
Common Questions About Canned squid Nutrition
Is canned squid high in protein?
Yes, canned squid is a good source of protein, typically offering around 15-20 grams of protein per 100 grams. This makes it an excellent choice for those looking to increase their protein intake while keeping fat relatively low.
Can I eat canned squid on a keto diet?
Yes, canned squid can be eaten on a keto diet as it is low in carbohydrates, usually containing less than 1 gram of carbs per 100 grams. Its high protein and moderate fat content also make it keto-friendly.
What are the health benefits of canned squid?
Canned squid is rich in essential nutrients like selenium, which supports antioxidant activity, and vitamin B12, which is crucial for nerve function and energy metabolism. However, some brands may be high in sodium, so individuals monitoring their salt intake should check the label.
How much canned squid should I eat per serving?
A typical serving size of canned squid is around 85 grams (about 3 ounces), which provides approximately 120 calories, 18 grams of protein, and minimal carbs. This is a balanced portion for most adults.
How does canned squid compare to fresh squid?
Canned squid is more convenient and has a longer shelf life than fresh squid but may contain added sodium or preservatives. Nutritionally, both are similar in protein content, but fresh squid may be slightly lower in sodium depending on preparation methods.
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.
