Meat and Poultry / Exotic Meats
Squid, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 98% |
| Calories | 289kcal / 2530kcal (11%) |
Macronutrients
Protein | 62.3 g/ 71g (87%) | ||||
Total Fat | 4.4 g/ 42g (10%) | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 13.25 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 11.8 mg NE/ 16mg NE (73%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 54 mg/ 750mg (7%) |
Phosphorus | 692 mg/ 700mg (98%) high |
Iron | 3.8 mg/ 12mg (31%) source |
Sodium | 864 mg/ 1500mg (57%) |
Allergen Info
Mollusks
What is this food?
Dried squid (pusit), usually sold as a chewy or crispy snack after curing and drying. It’s mainly a protein food, with little to no carbs and fiber.
Why it matters to health
Dried squid can help you meet your daily protein needs, which supports muscle and keeps you fuller between meals. It also has some healthy fats, but it’s relatively higher in sodium (864 mg per 100 g) and has some saturated fat (0.61 g per 100 g). Because it’s salty and calorie-dense for its size, it’s best to enjoy it in small portions, especially if you snack often.
Healthier tips
- Use it as a snack add-on, not a main “full plate” food—try 1 small serving (about a handful) instead of eating a whole pack.
- Pair with a fiber-rich food for balance: eat with fresh vegetables or a side of fruit (e.g., cucumber, tomatoes, or mango/banana in a small portion).
- Hydrate well—drink water with your snack.
- If you’re watching blood pressure or salt intake, choose less salty versions when available and limit frequency (e.g., 1 snack day, not every day).
- For meals, consider using squid as a protein topping in a balanced viand (rice + veggies + protein), rather than relying on dried squid alone.
Common Filipino dishes
Dried squid snack, Pusit (squid) adobo, Squid sinigang, Calamares (fried squid rings), Grilled squid with garlic and vinegar
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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