Squid
100 g raw
92 kcal
Boiled, 100 g
115 kcal
Roasted, 100 g
123 kcal
Protein, fat and carbs per 100 g
- Protein
- 15.6 g
- Fat
- 1.4 g
- Carbs
- 3.1 g
- Fiber
- 0 g
- Sugar
- 0 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 92 kcal | 15.6 g | 1.4 g | 3.1 g |
| Boiled | 80% | 115 kcal | 19.5 g | 1.7 g | 3.9 g |
| Steamed | 85% | 108 kcal | 18.4 g | 1.6 g | 3.6 g |
| Roasted | 75% | 123 kcal | 20.8 g | 1.8 g | 4.1 g |
| Fried | 80% | 115 kcal | 19.5 g | 1.7 g | 3.9 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 10 mcg | 1% |
| Vitamin C | 4.7 mg | 6% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin B1 (thiamine) | 0.02 mg | 2% |
| Vitamin B2 (riboflavin) | 0.41 mg | 37% |
| Vitamin B3 (niacin) | 2.2 mg | 16% |
| Vitamin B6 (pyridoxine) | 0.06 mg | 5% |
| Vitamin B9 (folate) | 5 mcg | 1% |
| Vitamin B12 (cobalamin) | 1.3 mcg | 54% |
| Choline | 65 mg | 15% |
| Calcium | 32 mg | 3% |
| Iron | 0.68 mg | 4% |
| Magnesium | 33 mg | 11% |
| Phosphorus | 221 mg | 32% |
| Potassium | 246 mg | 9% |
| Sodium | 44 mg | 2% |
| Zinc | 1.5 mg | 19% |
| Selenium | 44.8 mcg | 81% |
| Copper | 1.9 mg | 210% |
| Manganese | 0.04 mg | 2% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Mollusks, squid, mixed species, raw”.