1 serving (150 grams) contains 120 calories, 18.0 grams of protein, 3.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
189.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 157.7 mg | 52% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 28.4 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.3 mg | 3% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 315.5 mg | 6% | |
* 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 Squid salad
Squid salad is a refreshing dish commonly found in Mediterranean and Asian cuisines, often served as an appetizer or light meal. This dish typically combines tender, cooked squid with fresh vegetables, olive oil, lemon juice, and sometimes herbs or chili for added flavor. Squid is a low-calorie, high-protein seafood, rich in essential nutrients like vitamin B12, selenium, and phosphorus. It also contains omega-3 fatty acids, which support heart health. Incorporating squid salad into your diet offers a flavorful way to enjoy a nutrient-dense, light dish that pairs well with balanced eating patterns.
Health Benefits
- High in protein: A 3-ounce serving of squid provides about 13 grams of protein, supporting muscle growth and repair.
- Rich in vitamin B12: Squid contains significant amounts of vitamin B12, aiding in red blood cell production and nervous system health.
- Good source of selenium: Selenium in squid supports thyroid function and acts as an antioxidant in the body.
Dietary Considerations
Selection and Storage
Store fresh squid in the refrigerator at 32-38°F and consume within 1-2 days. For longer storage, freeze raw squid at 0°F for up to 2 months. Cooked squid can be refrigerated for up to 3 days.
Common Questions About Squid salad Nutrition
Is squid salad high in protein?
Yes, squid salad is relatively high in protein since squid itself contains about 15 grams of protein per 3-ounce serving. This makes squid salad a protein-rich option, especially if paired with minimal dressing and additional vegetables.
Can I eat squid salad on a keto diet?
Yes, squid salad can be a great addition to a keto diet as squid is low in carbohydrates (less than 1 gram per 3-ounce serving). Be mindful of the dressing or marinades, as some may contain added sugars that can increase the carb content.
What are the health benefits of eating squid salad?
Squid is a good source of essential nutrients like vitamin B12, selenium, and phosphorus, which support nerve function, antioxidant defenses, and bone health. However, fried squid or heavy dressings can increase the calorie and fat content, so opt for lightly prepared versions for a healthier choice.
How much squid salad should I eat in one serving?
A typical serving of squid salad is around 1 cup or 150-200 grams, which provides roughly 100-200 calories depending on the dressing and additions. Adjust portions based on your dietary needs and calorie goals.
How does squid salad compare to octopus salad?
Squid typically has a softer texture and milder flavor compared to octopus, which is denser and chewier. Nutritionally, both are high in protein and low in calories, but octopus tends to have slightly more potassium and iron, while squid provides higher levels of selenium and vitamin B12.
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.
