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Also known as: calamari, squid
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A classic Hawaiian comfort food featuring tender squid and luau (taro) leaves simmered in rich, creamy coconut milk. This savory stew is a staple at any traditional luau feast.
Tender squid rings tossed in a fragrant, spicy Mangalorean masala. This semi-dry dish gets its unique flavor from freshly roasted spices and grated coconut, making it a coastal classic perfect with rice or neer dosa.
Tender squid rings tossed in a rich, aromatic sauce of butter, garlic, and a hint of chili. A classic Goan seafood starter that comes together in under 15 minutes, perfect with a squeeze of fresh lime.
Tender squid rings marinated in a fiery blend of South Indian spices, then pan-fried to perfection on a hot tawa. A quick and delicious seafood appetizer or side dish that's bursting with coastal flavors.
Yes, squid is a nutrient-dense seafood that is low in calories and high in lean protein. It provides essential minerals like copper and selenium, along with heart-healthy Omega-3 fatty acids that support brain and immune function.
Squid is an excellent source of protein, containing approximately 15.58 grams per 100-gram serving. This makes it a highly efficient choice for muscle repair and growth while keeping total fat intake low.
Squid is relatively high in dietary cholesterol compared to other seafood. However, because it is very low in saturated fat, it can still be part of a heart-healthy diet when consumed in moderation and prepared without heavy frying.
Yes, squid is keto-friendly as it contains only about 3.08 grams of carbohydrates per 100 grams. To maintain a low-carb profile, it should be grilled, sautéed, or boiled rather than breaded and fried.
Naturally, squid is 100% gluten-free. However, it is frequently served as 'fried calamari' which uses a wheat-based flour coating; always ensure a gluten-free batter is used if you have a gluten sensitivity.
The secret to tender squid is to cook it either very quickly over high heat (under 2 minutes) or very slowly at a low simmer (over 30 minutes). Cooking it for a medium amount of time usually results in a tough, rubbery texture.
Squid has a mild, slightly sweet, and subtle nutty flavor. Its texture is firm yet tender when cooked correctly, and it is excellent at absorbing the flavors of spices, herbs, and sauces used during preparation.
squid is a versatile ingredient found in cuisines around the world. With 92 calories per 100g and 15.58 grams of protein, it's a nutritious addition to many dishes.
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Fresh squid should have a clean, ocean-like scent and should never smell 'fishy.' The flesh should be firm and ivory-white beneath the skin, and if the eyes are still attached, they should be clear and bright.
Fresh squid is highly perishable and is best used on the day of purchase. If necessary, you can store it in the coldest part of the refrigerator for up to 1 to 2 days in an airtight container or tightly wrapped.
Yes, squid can be eaten raw and is a staple in sushi and sashimi, where it is known as 'Ika.' It must be extremely fresh and handled according to strict food safety standards to ensure it is safe for raw consumption.
