Squid Nutrition Facts
3 oz of squid contains 78.2 calories, 13.2g protein, 2.6g carbs, and 1.2g fat. A tender cephalopod with a faintly sweet flavor, cooked fast as fried calamari rings or braised slowly until silky.
0g
sugar
Vitamins in Squid
Per 3 oz raw ~85g
Minerals in Squid
Per 3 oz raw ~85g
Amino Acids in Squid
Protein breakdown per 3 oz raw (85g), from the USDA record for this food.
Squid supplies all nine essential amino acids at or above the FAO/WHO adult reference pattern.
| Essential Amino Acids | Per 3 oz raw (85g) | Per 100g | % of Protein |
|---|---|---|---|
| Histidine | 254mg | 299mg | 1.9% |
| Isoleucine | 576mg | 678mg | 4.4% |
| Leucine | 932mg | 1096mg | 7% |
| Lysine | 989mg | 1164mg | 7.5% |
| Methionine | 298mg | 351mg | 2.3% |
| Phenylalanine | 474mg | 558mg | 3.6% |
| Threonine | 570mg | 670mg | 4.3% |
| Tryptophan | 148mg | 174mg | 1.1% |
| Valine | 578mg | 680mg | 4.4% |
| Other Amino Acids | Per 3 oz raw (85g) | Per 100g | % of Protein |
|---|---|---|---|
| Alanine | 801mg | 942mg | 6% |
| Arginine | 966mg | 1136mg | 7.3% |
| Aspartic Acid | 1278mg | 1503mg | 9.6% |
| Cystine | 173mg | 204mg | 1.3% |
| Glutamic Acid | 1800mg | 2118mg | 13.6% |
| Glycine | 828mg | 974mg | 6.3% |
| Proline | 540mg | 635mg | 4.1% |
| Serine | 593mg | 698mg | 4.5% |
| Tyrosine | 423mg | 498mg | 3.2% |
Protein quality is scored against the FAO/WHO/UNU 2007 adult indispensable amino acid reference pattern. The FDA publishes no Daily Values for individual amino acids, so the share of total protein is shown instead.
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Trusted & Verified Nutritional Information
All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.
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