1 serving (100 grams) contains 100 calories, 10.0 grams of protein, 1.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
238.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 47.6 g | 17% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.4 g | ||
| protein | 23.8 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 238.1 mg | 5% | |
* 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 sushi
Squid sushi, a popular dish in Japanese cuisine, features tender slices of squid (ika) served raw or lightly cooked atop vinegared rice. This delicacy highlights freshness and simplicity, often enhanced with soy sauce and wasabi. Squid is low in calories and fat but rich in protein and essential micronutrients. A 100g serving of squid provides approximately 16g of protein, making it a great option for muscle repair and maintenance. It is also a good source of vitamins such as B12 and minerals like selenium, which are vital for overall cellular and immune health. The rice in squid sushi adds carbohydrates for energy, balancing the macronutrient profile of the dish. While highly nutritious, the preparation's sodium content can vary depending on the use of soy sauce or added seasonings, so moderation is advised for sodium-sensitive individuals.
Health Benefits
- High-quality protein supports muscle repair and growth, with approximately 16g of protein per 100g of squid.
- Rich in vitamin B12, essential for healthy nerve function and red blood cell production.
- Provides selenium, a potent antioxidant that aids in immune system support and thyroid function.
- Contains omega-3 fatty acids, which promote heart health and cognitive function.
- Low in calories and fat, making it suitable for weight management diets.
Dietary Considerations
Selection and Storage
Store squid fresh on ice or in the refrigerator and consume within 1-2 days for optimal freshness. Always keep sushi-grade squid refrigerated until immediate use. Consume sushi the same day it is prepared.
Common Questions About Squid sushi Nutrition
Is squid sushi high in protein?
Yes, squid sushi is relatively high in protein. A typical piece of squid sushi provides about 4-5 grams of protein per serving, depending on the portion size. This makes it a good option for those seeking a lean protein source.
Can I eat squid sushi on a keto diet?
Yes, squid sushi can be eaten on a keto diet if it is made without rice. Squid itself is very low in carbohydrates, containing less than 1 gram of carbs per 3-ounce serving. To make it keto-friendly, opt for sashimi-style squid or pair it with low-carb substitutes instead of traditional sushi rice.
What are the health benefits and concerns of eating squid sushi?
Squid is a good source of protein, omega-3 fatty acids, and essential nutrients like vitamin B12, selenium, and phosphorus, which support brain health and immunity. However, some variations of squid sushi may be high in sodium due to added soy sauce or seasonings. Additionally, individuals with seafood allergies or sensitivity should avoid it.
What is the recommended serving size for squid sushi?
A typical serving size of squid sushi is about 2-3 pieces (50-75 grams). This portion provides approximately 40-80 calories and a balanced amount of protein and nutrients. It's a good idea to include other nutrient-dense items in your meal for variety.
How does squid sushi compare to other types of sushi?
Squid sushi is lower in fat compared to options like salmon or tuna sushi, making it a leaner choice. It has a firmer texture and mild flavor, which might appeal to those who prefer less oily fish. However, it contains fewer omega-3 fats than fatty fish such as salmon.
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.
