1 serving (85 grams) contains 75 calories, 15.0 grams of protein, 1.0 grams of fat, and 1.5 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
208.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.8 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 555.6 mg | 185% | |
| Sodium | 555.6 mg | 24% | |
| Total Carbohydrates | 4.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 41.7 g | 83% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 88.9 mg | 6% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 833.3 mg | 17% | |
* 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 Grilled squid
Grilled squid, a popular seafood dish, originates from Mediterranean and Asian cuisines and is enjoyed worldwide. Squid is a lean source of protein and contains minimal fat, making it an excellent choice for healthy diets. A 3-ounce serving of squid provides approximately 15 grams of protein, just 1 gram of fat, and is low in carbohydrates. It is rich in essential nutrients like vitamin B12, phosphorus, and selenium, which contribute to various bodily functions. Additionally, squid is a source of omega-3 fatty acids that promote heart and brain health. Grilling squid is a healthy preparation method that preserves its nutritional value while adding smoky and savory flavors.
Health Benefits
- Supports brain function due to high vitamin B12 content (1 serving provides over 100% of the daily recommended intake).
- Boosts immune health with selenium, providing up to 63% of the daily requirement per serving.
- Promotes cardiovascular health with its omega-3 fatty acids, which can help reduce inflammation and lower triglyceride levels.
Dietary Considerations
Selection and Storage
Store raw squid in the refrigerator at 32–38°F and consume within 1-2 days. For long-term storage, freeze squid at 0°F in a sealed container for up to 3 months.
Common Questions About Grilled squid Nutrition
Is grilled squid high in protein?
Yes, grilled squid is an excellent source of protein. A 3-ounce (85g) serving of grilled squid contains approximately 13-15 grams of protein, making it a great choice for muscle repair and growth. It’s also low in fat compared to other animal protein sources.
Can I eat grilled squid on a keto diet?
Yes, grilled squid fits well into a keto diet. It is low in carbohydrates, with about 1 gram of carbs per 3-ounce serving and is high in protein, making it an ideal choice for those following a ketogenic lifestyle.
What are the health benefits of eating grilled squid?
Grilled squid is rich in essential nutrients like vitamin B12, vitamin E, and selenium, which support nerve health, immune function, and antioxidant protection. It's also a good source of omega-3 fatty acids, which promote heart and brain health. However, moderation is advised due to its potentially high cholesterol content.
How much grilled squid should I eat per serving?
A typical serving of grilled squid is around 3 ounces (85g), which provides about 75-100 calories, 13-15 grams of protein, and minimal fat. This portion size is ideal for balancing nutrients and calories as part of a healthy meal.
How does grilled squid compare to grilled chicken in terms of nutrition?
Grilled squid and grilled chicken both provide high protein with minimal carbohydrates, but squid is lower in calories and fat. For example, a 3-ounce serving of grilled chicken contains around 140 calories and 3 grams of fat, whereas the same amount of grilled squid has approximately 75-100 calories and less than 2 grams of fat. Squid also offers unique nutrients like selenium and omega-3 fatty acids not as prominent in chicken.
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.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and Department of Health and Human ServicesOfficial guidelines discussing seafood as a recommended protein source, with insights applicable to squid.
- Squid as a dietary protein source: Nutritional composition and potential health benefitsPubMed CentralPeer-reviewed analysis of squid's nutritional profile, emphasizing its protein, omega-3 fatty acids, and mineral content.
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.
