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Squid - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Squid consist of 1% fat, 16% protein, 0% carbs, 0% fiber and 81% water. With 73 of calories per 100g it's 89% lower than other foods in Crustaceans and molluscs. In total 12.33% of the calories in Squid come from fat, 87.67% from protein and 0% from carbohydrates.

  • Low carb Only 0 carbs per serving
  • Fructose free Contains no fructose
  • Gluten free
  • Lactose free

Can you eat Squid for a low carb diet?

With 0g of carbs per 100g, Squid is low in carbs. It contains no Fructose, is Gluten free and has no Lactose.

Squid nutrition facts & data

Nutrition facts
per 100g
avg Crustaceans and molluscs[1]
Calories (kcal) 73 82.2
Fat (g) 1 1.5
Protein (g) 16 15.7
Carbohydrates (g) 0 1.6
Mono- & Di-Saccharides (g) 0 1.6
Polysaccharides (g) 0 1.6
Fibers (g) 0 0
Sodium (mg) 390 286.8
Water (g) 81 79.4
[1] average of Crustaceans and molluscs

Breakdown in percent (%) of total calories

An average portion size (100g) of Squid contains

  • 73 Calories
  • 1g of Fat
  • 16g of Protein
  • No Carbs
  • 390mg of sodium - 26% of the RDA for sodium.
  • 30mg of Magnesium, that covers 9.38% of the recommended daily allowance (RDA) for Magnesium.
  • 0.7mg of Zinc - 7% of the RDA for Zinc.
  • 0.8mg of Iron - 6.67% of the RDA for Iron.
  • 270mg of Potassium - 6.75% of the RDA for Potassium.
  • 1mg of Vitamin C - 0.95% of the RDA for Vitamin C.
  • 2.5mg of Vitamin B12 - 83.33% of the RDA for Vitamin B12.

Nutrient distribution per gram

What vitamins are in Squid?

per 100g
Vitamin C (mg) 1 1.8
Vitamin E (mg) 2.4 1.3
Vitamin B1 / Thiamine (mg) 0.07 0.1
Vitamin B2 (mg) 0.05 0.1
Vitamin B6 (mg) 0.39 0.3
Vitamin B9 / Folate (μg) 2 13.4
Vitamin B12 (μg) 2.5 3.3
Retinol (μg) 3 19.8
beta-Carotene (μg) 0 0.2
[1] average of Crustaceans and molluscs

Is Squid rich in vitamins?


The following chart displays the amount of vitamins per portion Size (100g) for Squid of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Squid

per 100g
Magnesium (mg) 30 41.8
Zinc (mg) 0.7 3.7
Sodium (mg) 390 286.8
Calcium (mg) 25 69.5
Iron (mg) 0.8 2.6
Potassium (mg) 270 260
Phosphorus (mg) 140 193.6
[1] average of Crustaceans and molluscs

Is Squid high in minerals?


Again, for every mineral contained in Squid we looked at the portion size (100g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates in Squid

0% of Squid are carbs, per serving (100g) that is 0g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 0 0
Polysaccharides (g) 0 1.6
Total carbs (g) 0 1.6
[1] average of Crustaceans and molluscs

Allergens in Squid

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Squid

Of the 1g total fat per 100g, 0.2g are saturated fatty acids (SFA), 0.3g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 275mg.