PescatarianFish & Seafood

Squid

Nutrition Facts Per 100g

Squid is a valued source of high-quality protein and essential fatty acids in Indian coastal and regional cuisines. Each 100g serving provides 15.6g of protein. It also provides 0.2g of omega-3 fatty acids per 100g. Notable nutrients include Phosphorus (approximately 40% of a typical adult's daily needs) and Riboflavin (B2) (approximately 33% of a typical adult's daily needs). Full nutrition facts are below.

Nutrition Summary

92kcalCalories

15.6gProtein

3.1gCarbs

1.4gFat

0gFiber

Protein 68% Carbs 13% Fat 14%

Micronutrients

High in:PhosphorusRiboflavin (B2)Vitamin B12ZincNiacin (B3)

Calcium32.0 mg(3%)

Iron0.7 mg(5%)

Zinc1.5 mg(16%)

Potassium246 mg(8%)

Sodium44.0 mg(9%)

Magnesium35.0 mg(10%)

Phosphorus280 mg(40%)

Thiamin (B1)0.0 mg(2%)

Riboflavin (B2)0.4 mg(33%)

Niacin (B3)2.2 mg(15%)

Vitamin C4.7 mg(6%)

Vitamin A0 µg(0%)

Folate (B9)30.0 µg(8%)

Vitamin B60.2 mg(15%)

Vitamin B120.8 µg(33%)

Vitamin D0.5 µg(3%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA0.2 g

PUFA0.5 g

Omega-30.2 g

15%

Omega-60.3 g

Limit These2

Saturated Fat0.4 g

Cholesterol40.0 mg

Common Serving Sizes

3 oz85g

78 kcal13.3g protein

100 g100g

92 kcal15.6g protein

Allergen Information

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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