1 serving (150 grams) contains 200 calories, 25.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
320.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.8 g | 16% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 320.0 mg | 106% | |
| Sodium | 960 mg | 41% | |
| Total Carbohydrates | 16.0 g | 5% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 4.8 g | ||
| protein | 40.0 g | 80% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 64.0 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 480 mg | 10% | |
* 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 Stir-fried squid
Stir-fried squid is a popular seafood dish commonly seen in East and Southeast Asian cuisines like Chinese, Korean, and Thai. Squid has a delicate, tender texture and mildly sweet taste, making it ideal for quick cooking methods like stir-frying. Nutritionally, squid is a lean protein source, rich in essential nutrients such as vitamin B12, selenium, and phosphorus. It contains omega-3 fatty acids that contribute to heart health and is low in calories and fat, making it suitable for various diets. Stir-frying squid with vegetables and minimal oil further enhances its health benefits, preserving its natural flavors while adding fiber and antioxidants from the accompanying ingredients.
Health Benefits
- Squid is high in vitamin B12, which supports healthy nerve function and red blood cell formation.
- Rich in selenium, squid acts as a powerful antioxidant and supports thyroid health.
- Squid contains omega-3 fatty acids that enhance heart health by reducing inflammation and improving cholesterol levels.
Dietary Considerations
Selection and Storage
Store raw squid in the refrigerator at 32°F (0°C) and use it within 1-2 days. For longer storage, freeze at 0°F (-18°C) after cleaning to maintain quality.
Common Questions About Stir-fried squid Nutrition
Is stir-fried squid high in protein?
Yes, stir-fried squid is high in protein. A 3-ounce serving of cooked squid contains about 13-15 grams of protein, making it a great choice for meeting your daily protein needs while remaining relatively low in calories.
Can I eat stir-fried squid on a keto diet?
Yes, stir-fried squid is keto-friendly as it is naturally low in carbohydrates. A 3-ounce portion typically contains less than 2 grams of carbs, making it a great addition to a low-carb meal plan. However, watch out for sugary sauces that may add extra carbs.
What are the health benefits and concerns of eating stir-fried squid?
Stir-fried squid is rich in protein, Vitamin B12, and selenium, which support energy production and immune health. However, it can also be high in cholesterol, with around 200 mg per 3-ounce serving, so those with high cholesterol levels should consume it in moderation.
What is the recommended portion size for stir-fried squid?
A standard portion of stir-fried squid is about 3-4 ounces (roughly 100-120 grams), which provides approximately 90-100 calories. This amount is considered suitable for balancing nutrient intake without overloading on cholesterol or sodium.
How does stir-fried squid compare to fried calamari?
Stir-fried squid is healthier than fried calamari as it avoids the extra calories and unhealthy fats from deep-frying. Stir-frying uses less oil and retains more of the squid’s natural nutrients, making it a lower-calorie, high-protein alternative.
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.
