Squid stir-fry

Dinner

Item Rating: 75/100

1 serving (200 grams) contains 150 calories, 20.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		176.5 mg	58%
Sodium		588.2 mg	25%
Total Carbohydrates		11.8 g	4%
	Dietary Fiber	2.4 g	8%
	Sugars	3.5 g
protein		23.5 g	47%
Vitamin D		0 mcg	0%
Calcium		35.3 mg	2%
Iron		1.8 mg	10%
Potassium		352.9 mg	7%

* 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

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 53 cal (27.3%)

Protein: 94 cal (48.4%)

Carbs: 47 cal (24.3%)

About Squid stir-fry

Squid stir-fry is a quick, flavorful dish commonly found in East and Southeast Asian cuisines, particularly in Chinese and Thai culinary traditions. The dish typically combines tender squid with vegetables such as bell peppers, onions, and carrots, cooked in a savory sauce made from soy sauce, garlic, ginger, and sometimes chili. Squid is an excellent source of lean protein, low in calories and fat while rich in essential micronutrients like vitamin B12, selenium, copper, and phosphorus. It also contains healthy omega-3 fatty acids, making it a nutritious seafood option. Accompanied by fresh vegetables rich in dietary fiber, vitamins, and minerals, squid stir-fry is a nutrient-dense dish suitable for a balanced diet.

Health Benefits

• Rich in vitamin B12, which supports nervous system health and red blood cell formation.
• Contains selenium, an antioxidant that helps protect cells from damage and supports immune function.
• Provides omega-3 fatty acids, which promote cardiovascular health and reduce inflammation.
• High in protein, aiding in muscle repair, growth, and overall satiety.
• Contains phosphorus, essential for maintaining strong bones and teeth.

Dietary Considerations

Allergens: Contains shellfish, soy (if soy sauce is used)

Suitable for: Gluten-free (if using gluten-free soy sauce), low-carb diets, ketogenic diet

Not suitable for: Vegetarian or vegan diets, shellfish allergies, low-sodium diets (if soy sauce is used without adjustment)

Selection and Storage

Store raw squid in an airtight container in the refrigerator for up to 2 days or freeze for up to 3 months. Cooked squid stir-fry should be refrigerated and consumed within 2-3 days.

Common Questions About Squid stir-fry Nutrition

Is squid stir-fry high in protein?

Yes, squid stir-fry is a good source of protein. A 3-ounce (85g) serving of cooked squid contains around 15 grams of protein, making it a great option for supporting muscle repair and growth.

Can I eat squid stir-fry on a keto diet?

Yes, squid stir-fry is keto-friendly as squid is low in carbs. A 3-ounce serving of squid contains roughly 1.5 grams of carbs, but make sure the stir-fry is prepared without high-carb sauces like teriyaki or sweet chili to keep it keto-compliant.

What are the health benefits or concerns of eating squid stir-fry?

Squid is rich in essential nutrients like vitamin B12, selenium, and phosphorus, which support energy metabolism, immune health, and bone strength. However, it can be high in cholesterol (around 198 mg per 3-ounce serving), so individuals managing cholesterol levels should consume it in moderation.

What is the recommended portion size for squid stir-fry?

A typical serving size for squid stir-fry is about 3 to 4 ounces of cooked squid (85-113g). This portion provides adequate protein while keeping calories in check, as it's only about 90 calories per 3-ounce serving of plain squid.

How does squid stir-fry compare to shrimp stir-fry?

Both squid and shrimp are excellent sources of lean protein and are low-calorie options. However, squid is slightly lower in fat and calories and contains more cholesterol, while shrimp has a sweeter flavor and is more commonly available. The choice depends on taste preference and dietary needs.

Data Sources & Scientific References