Squid Nigiri
Squid nigiri is a light and protein-rich food, perfect for balanced nutrition. It contains very low fat, including minimal saturated fats. The dish provides a good source of carbohydrates for energy and includes dietary fiber that supports digestion. It also supplies important minerals such as iron and phosphorus, contributing to overall wellness.
Macro Impact
A Serving (70 g) of Squid Nigiri contains 140 calories, 10 g of protein, 22 g of carbohydrates, and 0.5 g of fat.
Calorie Burn
How long would it take to burn off 140 calories?
- Walking3.5 mph, moderate pace25 min
- YogaModerate effort, gentle pace36 min
- SwimmingFreestyle, moderate effort18 min
- Biking12–14 mph, moderate effort13 min
- StairsStair climbing, moderate pace18 min
- Running5 mph (12 min/mile)13 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 (70 g)
Carbohydrates
- Carbohydrates22 / 313 g(7%)
- Dietary Fiber1 / 38 g(3%)
- Soluble Fiber0.3 g
- Insoluble Fiber0.7 g
- Total Sugars2.5 g
- Added Sugars0.5 / 63 g(1%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat0.5 / 83 g(1%)
- Saturated Fat0.2 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.15 g
- Polyunsaturated Fat0.15 g
- Cholesterol85 / 300 mg(28%)
- Omega-30.06 g
- Omega-60.09 g
- Omega-90.15 g
- Oleic Acid0.1 g
- Capric Acid0.01 g
- Erucic Acid0.02 g
- Lauric Acid0.02 g
- Stearic Acid0.05 g
- Caprylic Acid0.01 g
- Linoleic Acid0.04 g
- Myristic Acid0.02 g
- Palmitic Acid0.09 g
- Linolenic Acid0 g
- Eicosenoic Acid0.03 g
- Arachidonic Acid0.03 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0.03 g
- Gamma-Linolenic Acid (GLA)0.01 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0.02 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.01 g
Protein
- Protein10 / 56 g(18%)
Amino Acids
- Lysine0.73 g
- Serine0.51 g
- Valine0.58 g
- Alanine0.66 g
- Cystine0.07 g
- Cysteine0.15 g
- Proline0.44 g
- Taurine80 mg
- Arginine0.73 g
- Histidine0.29 g
- Threonine0.51 g
- Isoleucine0.58 g
- Methionine0.22 g
- Tryptophan0.15 g
- Glutamic Acid1.1 g
- Aspartic Acid1.1 g
- Phenylalanine0.44 g
- Glycine0.58 g
- Leucine0.88 g
- Tyrosine0.29 g
Vitamins
- Vitamin A10 / 900 ug(1%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0.1 / 15 ug(1%)
- Vitamin E0.5 / 15 mg(3%)
- Vitamin K1 / 120 ug(1%)
- Vitamin B60.1 / 1.3 mg(8%)
- Vitamin B120.8 / 2.4 ug(33%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)2.5 / 16 mg(16%)
- Folate5 / 400 ug(1%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin2 / 30 ug(7%)
- Choline33 / 550 mg(6%)
Minerals
- Calcium20 / 1,000 mg(2%)
- Iron0.8 / 8 mg(10%)
- Magnesium10 / 420 mg(2%)
- Phosphorus80 / 700 mg(11%)
- Potassium150 / 3,400 mg(4%)
- Sodium150 / 2,300 mg(7%)
- Zinc0.7 / 11 mg(6%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.2 / 2.3 mg(9%)
- Selenium30 / 55 ug(55%)
- Iodine35 / 150 ug(23%)
- Chromium1 / 35 ug(3%)
- Molybdenum1 / 45 ug(2%)
- Chloride100 / 2,300 mg(4%)
Other
- Water55 / 3,700 g(1%)
- Caffeine0 mg
- Alcohol0 g
Sources
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