Seafood
raw cuttlefish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cuttlefish
SERVING
CALORIES
79
PROTEIN
16.2g
CARBS
0.70g
FAT
0.70g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories79kcal—
Protein16.2g32%
Carbohydrates0.70g0%
Fiber0g0%
Sugar0g0%
Total fat0.70g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol112mg37%
Water80g—
MINERALS
Sodium373mg16%
Potassium354mg8%
Calcium92mg7%
Iron6.0mg33%
Magnesium33mg8%
Phosphorus387mg31%
Zinc1.7mg15%
Copper0.60mg67%
Manganese0.02mg1%
Selenium44.8µg81%
VITAMINS
Vitamin A30µg3%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K0.10µg0%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.09mg7%
Niacin (B3)2.2mg14%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.10mg6%
Folate (B9)13µg3%
Vitamin B122.0µg83%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece250g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean protein, essential for muscle building and repair.
- ✓Rich in micronutrients like vitamin B12 for nerve function, selenium for antioxidant support, and phosphorus for bone health.
- ✓Low in total and saturated fat, making it a heart-healthy protein option.
- ✓Provides a good source of iron, which is crucial for oxygen transport and preventing anemia.
COOKING TIPS
In the kitchen.
- 1Cuttlefish has a dual cooking nature: cook it either very quickly over high heat (1-2 minutes) or slowly over low heat (30+ minutes). Intermediate cooking times will result in a tough, rubbery texture.
- 2For quick methods like grilling or stir-frying, slice the body into thin rings or strips to ensure it cooks rapidly and evenly.
- 3Scoring the surface of the cuttlefish mantle in a cross-hatch pattern helps it cook evenly, tenderizes the meat, and allows it to absorb marinades and sauces more effectively.
- 4The ink from the cuttlefish is edible and prized for its flavor. It can be reserved and used to color and flavor pasta, risotto, or sauces.
STORAGE
Keep it fresh.
- Store fresh, raw cuttlefish in the coldest part of the refrigerator (below 40°F or 4°C) and use within 1-2 days of purchase.
- For longer storage, clean, dry, and wrap the cuttlefish tightly before freezing at 0°F (-18°C). It can be stored for up to 3-6 months.
FAQ
Frequently asked questions.
Is cuttlefish healthy?
Yes, cuttlefish is a highly nutritious, lean protein source. It is low in calories and fat while providing essential micronutrients like vitamin B12, selenium, and phosphorus, which support nerve function and bone health.
How much protein is in cuttlefish?
Cuttlefish is an excellent source of protein, containing approximately 16.2 grams per 100-gram serving. This makes it a great option for muscle building and repair with very little accompanying fat.
Is cuttlefish good for weight loss?
Yes, with only 79 calories and less than 1 gram of fat per 100g, cuttlefish is very weight-loss friendly. Its high protein content also helps promote satiety, keeping you full for longer.
Is cuttlefish keto-friendly?
Absolutely. Cuttlefish contains only 0.7 grams of carbohydrates per 100g, making it an ideal protein choice for ketogenic and other low-carb diets.
Is cuttlefish gluten-free?
In its raw, natural state, cuttlefish is 100% gluten-free. However, be cautious with prepared dishes, as cuttlefish is often breaded or served with sauces that may contain wheat.
How do you cook raw cuttlefish?
Cuttlefish should be cooked either very quickly over high heat (2-3 minutes) or slow-braised for over 30 minutes. Intermediate cooking times can result in a rubbery, tough texture.
What does cuttlefish taste like?
Cuttlefish has a mild, slightly sweet flavor that is more flavorful than squid but less intense than octopus. Its texture is firm and meaty, readily absorbing the flavors of spices and sauces.
How do you store raw cuttlefish?
Store raw cuttlefish in the coldest part of your refrigerator for no more than 1-2 days. For longer storage, it can be frozen in an airtight bag for up to 3-6 months without significant quality loss.
How do you know if raw cuttlefish is fresh?
Fresh cuttlefish should have a mild, salty scent like the ocean, not a 'fishy' or ammonia smell. The flesh should be firm to the touch and appear moist and shiny rather than dull or slimy.
Can you eat cuttlefish raw?
Yes, cuttlefish can be eaten raw as sashimi or sushi, provided it is 'sushi-grade' and has been handled with strict hygiene standards. Raw cuttlefish is prized for its creamy texture and subtle sweetness.
