**Nutritional Information for Squid (Edible Portion: 71 g per 100 g)**
Squid is a lean, low-calorie seafood that provides a good source of protein and essential nutrients. Here's a detailed breakdown of its nutritional content:
- **Calories**: 159 kcal
- **Protein**: 20.7 g
- **Fat**: 8.5 g
- **Carbohydrates**: 0 g
- **Dietary Fiber**: 0 g
- **Vitamin B1 (Thiamine)**: 0.0 mg
- **Vitamin B2 (Riboflavin)**: 0.02 mg
- **Vitamin B5 (Niacin)**: 0.0 mg
- **Vitamin C**: 0 mg
- **Vitamin E (Tocopherol)**: 1.83 mg
- **Vitamin A (Retinol Equivalent)**: 71.9 µg
- **Calcium (Ca)**: 39 mg
- **Iron (Fe)**: 1.3 mg
- **Magnesium (Mg)**: 28 mg
- **Phosphorus (P)**: 203 mg
- **Potassium (K)**: 246 mg
- **Sodium (Na)**: 47.8 mg
- **Zinc (Zn)**: 1.12 mg
- **Copper (Cu)**: 0.07 mg
- **Manganese (Mn)**: 0.02 mg
- **Selenium (Se)**: 35.65 µg
- **Cholesterol**: 76 mg
- **Beta-Carotene**: 1.2 µg
Squid is particularly rich in minerals like potassium, phosphorus, and selenium, which support heart health, bone strength, and immune function. It also contains a moderate amount of vitamin E, an antioxidant that helps protect cells from damage. With almost no carbohydrates or dietary fiber, squid is a great option for those following low-carb or high-protein diets. However, it’s important to note that squid can be high in cholesterol, so it should be consumed in moderation, especially for individuals with specific dietary restrictions. Whether grilled, sautéed, or used in sushi, squid offers a unique flavor and texture while delivering a range of essential nutrients.
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