» Squid

Squid: detail

• Detailed name: Mollusks, squid (calamari), mixed species, flour coated, fried
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• Food Group: Finfish, Shellfish
• Source: Canadian Nutrient File
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Squid: Macro nutrients

Squid: Macro nutrients, for a portion of 175g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		306kcal	175kcal	2070kcal	NR
ProteinsProteins		31g	18g	50g	180g
CarbohydrateCarbohydrate		14g	7.8g	230g	340g
LipidLipid		13g	7.5g	50g	80g
» Saturated fatSaturated fat		3.3g	1.9g	17g	27g
» Monounsaturated fatMonounsaturated fat		4.8g	2.7g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		3.7g	2.1g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		455mg	260mg	20mg	300mg
Dietary fiberDietary fiber		0g	0g	25g	NR
WaterWater		113g	65g	2700g	NR

Squid: Vitamins

Squid: Vitamins, for a portion of 175g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		19µg	11µg	700µg	NR
» RetinolRetinol		19µg	11µg	700µg	3000µg
» beta-Carotenebeta-Carotene		0µg	0µg	2520µg	NR
ThiamineThiamine		0.098mg	0.056mg	1.1mg	NR
RiboflavinRiboflavin		0.8mg	0.46mg	1.1mg	NR
NiacinNiacin		10NE	6NE	14NE	NR
Pantothenic acidPantothenic acid		0.89mg	0.51mg	5mg	NR
Vitamin B6Vit. B6		0.1mg	0.058mg	1.3mg	100mg
Folic acidFolic acid		35µg	20µg	400µg	NR
Vitamin B12Vit. B12		2.2µg	1.2µg	2.4µg	NR
Vitamin CVit. C		7.4mg	4.2mg	75mg	2000mg
Vitamin DVit. D	NR
Vitamin EVit. E	NR
Vitamin KVit. K	NR

Squid: Dietary minerals

Squid: Dietary minerals, for a portion of 175g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		68mg	39mg	1000mg	2500mg
CopperCopper		3.7mg	2.1mg	0.9mg	10mg
IronIron		1.8mg	1mg	18mg	45mg
MagnesiumMagnesium		67mg	38mg	320mg	NR
ManganeseManganese		0.12mg	0.07mg	1.8mg	11mg
PhosphorusPhosphorus		439mg	251mg	700mg	4000mg
PotassiumPotassium		488mg	279mg	4700mg	NR
SeleniumSelenium		91µg	52µg	55µg	400µg
SodiumSodium		536mg	306mg	1500mg	2300mg
Salt (sodium equivalence)Salt		1447mg	827mg	4100mg	4100mg
ZincZinc		3mg	1.7mg	8mg	40mg

Squid: Essential amino acids

Squid: Essential amino acids, for a portion of 175g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.61g	0.35g	0.6g	NR
IsoleucineIsoleucine		1.4g	0.78g	1.2g	NR
LeucineLeucine		2.2g	1.3g	2.3g	NR
LysineLysine		2.3g	1.3g	1.8g	NR
MethionineMethionine		0.71g	0.4g	0.9g	NR
PhenylalaninePhenylalanine		1.1g	0.66g	1.5g	NR
ThreonineThreonine		1.3g	0.76g	0.9g	NR
TryptophanTryptophan		0.35g	0.2g	0.24g	NR
ValineValine		1.4g	0.79g	1.7g	NR

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