Calories
92 kcal
5% of Daily kcal · low-calorie
Protein
16 g
31% RDI
Fat
1.4 g
0.3g sat fat
Carbs
3.1 g
1% RDI
Sugar
0 g
0% RDI
Fiber
0 g
0% RDI
Salt
0.2 g
4% RDI
Squid
Squid is a versatile seafood used across Mediterranean and East Asian cuisines, commonly served grilled, stir-fried or lightly battered and fried as calamari. It is prized for a mild flavor and tender texture that pairs well with bold sauces and spices. A lean source of animal protein, Squid provides about 15.6g of protein per 100g and supplies important micronutrients such as vitamin B12, selenium and iodine that support nerve function and thyroid health. It is low in total and saturated fat when prepared without heavy batter or frying. Nutritionally, Squid is valued for its high-quality protein and mineral content, making it a good choice when you want a nutrient-dense seafood option; just prefer grilling, baking or quick stir-frying over deep-frying to keep it at its healthiest.
Lactose free · Gluten free · Unprocessed · ~1.40€/100g
Kinome Health Grade
S+
Optimal
-
Nutrition
Macronutrients per selected portion. Derived from Squid/Calamari.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
S+ · 10.0 / 10
Recipes featuring Squid
Top-rated recipes across the kinome library.
Frequently asked
Q.01Is Squid healthy?
Yes, Squid is exceptionally healthy, earning an S Health Grade. It has a strong fat quality profile.
Q.03What NOVA processing level is Squid?
Squid is NOVA 1 - Unprocessed.
Q.05Is Squid lactose free?
Yes, Squid is lactose free.
Q.02What are the macros in Squid?
100g of Squid contains 92 kcal, 15.6g protein, 3.1g carbohydrates, 1.4g fat, and 0g fiber.
Q.04Is Squid gluten free?
Yes, Squid is gluten free.
KinomeOther Refrigerated