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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, white small squid is a highly nutritious seafood choice. It is an excellent source of lean protein, low in saturated fat, and rich in essential minerals like selenium and copper, which support antioxidant activity and iron absorption.
A 100g serving of white small squid contains approximately 84.37 calories and 17.41g of protein. With 0g of carbohydrates and only 1.15g of fat, it is a very nutrient-dense protein source.
Yes, it is ideal for weight loss due to its high protein-to-calorie ratio. The high protein content helps promote satiety and muscle maintenance, while the low calorie count makes it easy to fit into a calorie-controlled diet.
Absolutely. White small squid contains zero carbohydrates, making it a perfect protein source for ketogenic and other low-carb lifestyles. Just ensure it is not prepared with breading or sugary glazes.
In its natural form, white small squid is 100% gluten-free. However, when ordering at restaurants (such as fried calamari), it is often coated in wheat flour, so always check the preparation method.
The key is to cook it either very fast or very slow. Sauté or grill it over high heat for only 2-3 minutes, or braise it in a liquid for over 30 minutes to break down the connective tissue and ensure tenderness.
It has a mild, slightly sweet, and delicate flavor that is less 'fishy' than many other seafoods. Its firm but tender texture makes it excellent at absorbing the flavors of garlic, lemon, and herbs.
white small squid is a versatile ingredient found in cuisines around the world. With 84.37 calories per 100g and 17.41 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Yes, you should remove the clear, plastic-like cartilage (the pen), the beak located between the tentacles, and the internal organs. While the skin is edible, many prefer to peel it off for a purely white presentation.
Fresh squid should be stored in the coldest part of your refrigerator, ideally on a bed of ice, and consumed within 1-2 days. For longer storage, it can be cleaned and frozen for up to three months.
Fresh squid should have a mild, clean scent of the ocean; any strong 'fishy' or ammonia smell indicates spoilage. The flesh should be firm and shiny, and if the eyes are intact, they should be clear rather than cloudy.