» Squid

Squid: detail

• Detailed name: Mollusks, squid (calamari), mixed species, flour coated, fried
• Select a Portion Size:
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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 300g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		525kcal	175kcal	2070kcal	NR
ProteinsProteins		54g	18g	50g	180g
CarbohydrateCarbohydrate		23g	7.8g	230g	340g
LipidLipid		22g	7.5g	50g	80g
» Saturated fatSaturated fat		5.6g	1.9g	17g	27g
» Monounsaturated fatMonounsaturated fat		8.2g	2.7g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		6.4g	2.1g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		780mg	260mg	20mg	300mg
Dietary fiberDietary fiber		0g	0g	25g	NR
WaterWater		194g	65g	2700g	NR

Squid: Vitamins

Squid: Vitamins, for a portion of 300g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		33µg	11µg	700µg	NR
» RetinolRetinol		33µg	11µg	700µg	3000µg
» beta-Carotenebeta-Carotene		0µg	0µg	2520µg	NR
ThiamineThiamine		0.17mg	0.056mg	1.1mg	NR
RiboflavinRiboflavin		1.4mg	0.46mg	1.1mg	NR
NiacinNiacin		18NE	6NE	14NE	NR
Pantothenic acidPantothenic acid		1.5mg	0.51mg	5mg	NR
Vitamin B6Vit. B6		0.17mg	0.058mg	1.3mg	100mg
Folic acidFolic acid		60µg	20µg	400µg	NR
Vitamin B12Vit. B12		3.7µg	1.2µg	2.4µg	NR
Vitamin CVit. C		13mg	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 300g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		117mg	39mg	1000mg	2500mg
CopperCopper		6.3mg	2.1mg	0.9mg	10mg
IronIron		3mg	1mg	18mg	45mg
MagnesiumMagnesium		114mg	38mg	320mg	NR
ManganeseManganese		0.21mg	0.07mg	1.8mg	11mg
PhosphorusPhosphorus		753mg	251mg	700mg	4000mg
PotassiumPotassium		837mg	279mg	4700mg	NR
SeleniumSelenium		155µg	52µg	55µg	400µg
SodiumSodium		918mg	306mg	1500mg	2300mg
Salt (sodium equivalence)Salt		2481mg	827mg	4100mg	4100mg
ZincZinc		5.2mg	1.7mg	8mg	40mg

Squid: Essential amino acids

Squid: Essential amino acids, for a portion of 300g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		1g	0.35g	0.6g	NR
IsoleucineIsoleucine		2.3g	0.78g	1.2g	NR
LeucineLeucine		3.8g	1.3g	2.3g	NR
LysineLysine		3.9g	1.3g	1.8g	NR
MethionineMethionine		1.2g	0.4g	0.9g	NR
PhenylalaninePhenylalanine		2g	0.66g	1.5g	NR
ThreonineThreonine		2.3g	0.76g	0.9g	NR
TryptophanTryptophan		0.61g	0.2g	0.24g	NR
ValineValine		2.4g	0.79g	1.7g	NR

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