You are here


Squid, often referred to as Calamari, is a popular and delicious variety of seafood, which is used as a main ingredient in many dishes. Fried Squid, Stuffed Squid, Squid Salad are some of the common manifestations of this seafood. The body, arms, tentacles, and ink of Squid are edible and used for stuffing.

Ingredients and Preparation

Squids cook in a very short time ; they can either be grilled, baked, or fried. They are often served with garlic mayonnaise.

Health and Nutrition Facts

Serving size – 3 oz (85 g)

Approximate Values per serving (Calories - 150 cal, Fat – 5 g, Carbohydrates – 8 g, Protein – 15 g, Saturated fat – 2 g, Cholesterol – 220 mg)

Nutrition Facts:

1. Low saturated fats

2. Low Sodium

3. Good source of Vitamins - B1, B2, B3, B5, B6, and B12

4. Good source of minerals such as Copper, Potassium, Phosphorus, Zinc, and Selenium.

5. It is a very good source of protein also.

Major Health benefits of Squid: Some of the major health benefits of Squid are as follows –

1. Squids have Omega-3-fatty acids. These fatty acids help in improving immune system of the body and lower blood pressure.

2. Squid may supply 90% of copper requirment of the bosy. Copper helps the body in absorption and utilization of Iron for the formation of RBCs.

3. Squid contains Selenium which is an antioxidant and lowers inflammation and pain associated with rheumatoid arthritis.

4. Protein of Squid helps in maintaining healthy muscles, skin, hair and nails.

5. Vitamins from Squid help the body in the following manner -Vitamin B2 (riboflavin) helps in easing the migraine pain; Vitamin B3 helps in stabilizing blood sugar level; Vitamin B12 helps in lowering risk of heart diseases.

6. Squid also contain Phosphorous which helps in maintaining healthy bones and teeth.

Note: The only factor that impacts the human health negatively is that the squid has a high amount of cholesterol which is much higher than that present in the shrimp.