What is squid?

Squid is a mollusk belonging to Loliginidae family. The so-called common squid (or European) is the Loligo vulgaris.


What are the nutritional properties of squid?

100 g of squid (Loligo vulgaris) contains about 68 calories broken down as follows:

  • 74% protein
  • 23% lipids
  • 3% carbohydrates


On average, in 100 grams of raw squid (various species) are:

  • 78.55 g of water
  • 15,58 g of protein
  • 1.38 g of lipids, of which: 0.358 g of saturated fat,  0.107 g of monounsaturated fat,  0.524 g of polyunsaturated fatty acids (in particular EPA and DHA, for a total of about 500 mg of omega-3) and  233 mg cholesterol
  • 4.7 mg of vitamin C
  • 2,175 mg of niacin
  • 1.20 mg of vitamin E
  • 0.412 mg of riboflavin
  • 0.056 mg of vitamin B6
  • 0.020 mg of thiamin
  • 33 IU of vitamin A
  • 5 micrograms of folate
  • 1.30 micrograms of vitamin B12
  • 246 mg of potassium
  • 221 mg of phosphorus
  • 44 mg of sodium
  • 33 mg of magnesium
  • 32 mg of calcium
  • 1.78 mg of copper
  • 1.53 mg of zinc
  • 0.68 mg of iron
  • 45.35 micrograms of selenium


When should you not eat squid?

There are no known interactions between the consumption of squid and the intake of drugs or other substances. If in doubt it is good to seek advice from your doctor.


Availability of squid

The typical squid season begins in September and ends in December, often continuing to remain on the market until February.


Possible benefits and drawbacks of squid

Squid has the advantage of being low in saturated fats , lipids that should never be taken in doses higher than 10% of daily calories. It is also a source of omega 3, allied health fatty acids, especially of that of the heart and arteries , of high quality protein, of the B group vitamins and zinc (which promote the proper functioning of the metabolism), phosphorus (ally of bones and teeth) , copper (involved in hemoglobin synthesis and connective tissues, in the pigmentation of skin and hair, in cellular metabolism and in the control of heart function) and selenium (useful for antioxidant defenses of the organism ).

Unfortunately, it is a food rich in cholesterol (whose daily intake should not exceed 300 mg or 200 mg in the presence of cardiovascular problems).