Raw Squid
Raw squid is a lean source of protein, providing a nutritious option with low fat content. It is rich in phosphorus and potassium, supporting muscle function and fluid balance. This seafood also supplies vitamin B12, important for energy metabolism and nervous system health. With low calories, it makes a light and tasty choice for a balanced diet.
Macronutrient distribution
A Serving (85 g) of Raw Squid contains 78 calories, 13.6 g of protein, 2.6 g of carbohydrates, and 1.2 g of fat.
- Protein
- 13.6 g72%
- Carbs
- 2.6 g14%
- Fat
- 1.2 g14%
of calories
Calorie Burn
How long would it take to burn off 78 calories?
- Walking3.5 mph, moderate pace14 min
- YogaModerate effort, gentle pace20 min
- SwimmingFreestyle, moderate effort10 min
- Biking12–14 mph, moderate effort7 min
- StairsStair climbing, moderate pace10 min
- Running5 mph (12 min/mile)7 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (85 g)
Carbohydrates
- Carbohydrates2.6 / 313 g(1%)
Fats
- Total Fat1.2 / 83 g(1%)
- Saturated Fat0.3 / 25 g(1%)
- Monounsaturated Fat0.09 g
- Polyunsaturated Fat0.45 g
- Cholesterol188.7 / 300 mg(63%)
- Omega-30.35 g
- Omega-60.01 g
- Omega-90.02 g
- Oleic Acid0.04 g
- Erucic Acid0.01 g
- Stearic Acid0.04 g
- Linoleic Acid0 g
- Myristic Acid0.03 g
- Palmitic Acid0.22 g
- Eicosenoic Acid0.02 g
- Arachidonic Acid0.01 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0.26 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0.11 g
Protein
- Protein13.6 / 56 g(24%)
Amino Acids
- Lysine0.99 g
- Serine0.57 g
- Valine0.56 g
- Alanine0.72 g
- Cystine0.17 g
- Cysteine0.17 g
- Proline0.61 g
- Arginine0.97 g
- Histidine0.27 g
- Threonine0.59 g
- Isoleucine0.57 g
- Methionine0.33 g
- Tryptophan0.13 g
- Glutamic Acid1.8 g
- Aspartic Acid1.3 g
- Phenylalanine0.48 g
- Glycine0.71 g
- Leucine0.89 g
- Tyrosine0.4 g
Vitamins
- Vitamin A8.5 / 900 ug(1%)
- Vitamin C3 / 90 mg(3%)
- Vitamin D0.6 / 15 ug(4%)
- Vitamin E1 / 15 mg(7%)
- Vitamin B60.05 / 1.3 mg(4%)
- Vitamin B121.1 / 2.4 ug(46%)
- Thiamin (B1)0.03 / 1.2 mg(3%)
- Riboflavin (B2)0.35 / 1.3 mg(27%)
- Niacin (B3)1.9 / 16 mg(12%)
- Folate4.3 / 400 ug(1%)
- Pantothenic Acid (B5)0.28 / 5 mg(6%)
- Choline55.3 / 550 mg(10%)
Minerals
- Calcium27.2 / 1,000 mg(3%)
- Iron0.77 / 8 mg(10%)
- Magnesium28.9 / 420 mg(7%)
- Phosphorus198 / 700 mg(28%)
- Potassium183.6 / 3,400 mg(5%)
- Sodium37.4 / 2,300 mg(2%)
- Zinc1.2 / 11 mg(11%)
- Copper1.6 / 0.9 mg(178%)
- Manganese0.03 / 2.3 mg(1%)
- Selenium38.1 / 55 ug(69%)
- Iodine17 / 150 ug(11%)
Other
- Water67.1 / 3,700 g(2%)
Sources
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