Aquatic Foods
Squid, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 98% |
| Calories | 80kcal / 2530kcal (3%) |
Macronutrients
Protein | 17.4 g/ 71g (24%) | ||||
Total Fat | 1.2 g/ 42g (2%) low | ||||
Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 6 mcg RAE/ 700mcg RAE (0.86%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 1.7 mg NE/ 16mg NE (10%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 48 mg/ 750mg (6%) |
Phosphorus | 158 mg/ 700mg (22%) source |
Iron | 1.6 mg/ 12mg (13%) |
Sodium | 40 mg/ 1500mg (2%) very low |
Allergen Info
Mollusks
What is this food?
Boiled squid (100g) is a lean seafood protein. It’s low in carbs and has very little fat, while still giving you filling protein.
Why it matters to health
Squid helps support muscle and keeps you satisfied, especially when you’re building balanced meals (3 full meals + 1–2 snacks). With about 40mg sodium per 100g, it’s generally a lighter choice than many processed or heavily salted seafood. It’s also naturally low in sugar and fiber, so pairing it with vegetables and a smart carb source (like rice or root crops in proper portions) helps round out your meal.
Healthier tips
- For meals, pair boiled squid with non-starchy vegetables (e.g., kangkong, pechay, ampalaya) and a measured carb portion (rice, kamote, or whole grains).
- Keep the flavoring simple: use herbs, calamansi, garlic, and a little soy sauce instead of lots of salty sauces.
- Portion guide: aim for about 1 palm-sized serving of squid per meal, then add vegetables and your chosen carbs.
- If you’re having it as a snack, keep it smaller and add crunchy veggies or a piece of fruit for balance.
Common Filipino dishes
Squid adobo, paksiw na pusit, sinigang na pusit, grilled pusit, calamares (squid rings)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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