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

Picture of Squid

Squid consists of 1% fat, 16% protein, 0% carbs, 0% fiber and 81% water. Squid has 73 calories per 100g, that is 89% lower than other foods in Crustaceans and molluscs. In total 12% of the calories in Squid are from fat, 88% from protein and 0% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.0g carbs in a serving of 100g
  • Low Glycemic Load Glycemic Load: 0.0
On this page you will find information on:

Can you eat Squid for a low carb diet?

With 0g of carbs and a Glycemic Load of 0 in a portion of 100g, Squid can be consumed for a ketogenic or low-carb diet. Squid contains no Fructose, is Gluten free and has no Lactose.

Squid: nutrition facts & data

Nutrition facts
per 100g 		Squid
avg Crustaceans and molluscs[1]
Calories (kcal) 73.0 82.2
Fat (g) 1.0 1.5
Protein (g) 16.0 15.7
Carbohydrates (g) 0.0 1.6
Mono- & Di-Saccharides (g) 0.0 1.6
Polysaccharides (g) 0.0 1.6
Fibers (g) 0.0 0.0
Sodium (mg) 390.0 286.8
Water (g) 81.0 79.4
[1] average of Crustaceans and molluscs

Breakdown in percent (%) of total calories

An average portion size (100g) of Squid contains:

  • 73.0 Calories
  • 1.0g of Fat
  • 16.0g of Protein
  • No Carbs
  • 390.0mg of sodium - 0.3% of the RDA for sodium.
  • 30.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.7mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.8mg of Iron - 0.1% of the RDA for Iron.
  • 270.0mg of Potassium - 0.1% of the RDA for Potassium.
  • 1.0mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • 2.5mg of Vitamin B12 - 0.8% of the RDA for Vitamin B12.

Nutrient distribution per gram

What vitamins are in Squid?

Vitamins
per 100g 		Squid
avg[1]
Vitamin C (mg) 1.0 1.8
Vitamin E (mg) 2.4 1.3
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.4 0.3
Vitamin B9 / Folate (μg) 2.0 13.4
Vitamin B12 (μg) 2.5 3.3
Retinol (μg) 3.0 19.8
beta-Carotene (μg) 0.0
[1] average of Crustaceans and molluscs

Is Squid rich in vitamins?

info

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]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Squid

Minerals
per 100g 		Squid
avg[1]
Magnesium (mg) 30.0 41.8
Zinc (mg) 0.7 3.7
Sodium (mg) 390.0 286.8
Calcium (mg) 25.0 69.5
Iron (mg) 0.8 2.6
Potassium (mg) 270.0 260.0
Phosphorus (mg) 140.0 193.6
[1] average of Crustaceans and molluscs

Is Squid high in minerals?

info

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 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Squid

0.0% of Squid are carbs, per serving of 100g that makes 0.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Squid
avg[1]
Monosaccharides (g) 0.0 0.0
Polysaccharides (g) 0.0 1.6
Total carbs (g) 0.0 1.6
[1] average of Crustaceans and molluscs

How high are the Glycemic Index and the Glycemic Load for Squid?

The Glycemic Index of Squid is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Squid

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Squid

Of the 1.0g total fat per 100g in Squid, 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 275.0mg.

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