PACIFIC SURF SQUID LOLIGO scores 55/100 (Decent) on FoodScore, primarily due to its significant protein content, which is a key nutritional highlight for this product.
PACIFIC SURF SQUID LOLIGO receives a FoodScore of 55/100, indicating a decent nutritional profile.
A notable strength is its protein content, providing 16g per 100g serving.
The product is classified as NOVA class 3 (processed), indicating some level of industrial processing.
Compared to generic squid, this product contains added ingredients like trisodium citrate and compound phosphate.
Consider this product as a protein source within a balanced meal, mindful of its processed nature.
Scores +13 points above the other category average (42/100 across 979 foods).
Fiber
0g
0% of Daily Value
Protein
16g
32% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
44mg
2% of Daily Value
+
What it brings to the table
Protein (16g)+10
−
What holds it back
Processed (NOVA 3)-5
Why it scores 55
PACIFIC SURF SQUID LOLIGO earns a FoodScore of 55/100, placing it in the 'Decent' category. This score is largely influenced by its strong protein contribution, providing 16g per 100g, which adds 10 bonus points to its score. Protein is an essential macronutrient important for muscle repair and satiety. However, the product is categorized as NOVA class 3, meaning it is a processed food, which incurs a 5-point penalty. The ingredient list includes compound phosphate and trisodium citrate, which are common food additives used for texture and preservation in seafood products. While these additives are generally recognized as safe, their presence contributes to the 'processed' classification. Compared to generic, unbranded squid, which would typically be NOVA class 1 (unprocessed) and contain only squid, PACIFIC SURF SQUID LOLIGO includes these additional ingredients. The product contains no added sugar, saturated fat, or trans fat, and has a low sodium content of 44mg per 100g, which are favorable aspects of its nutritional profile.
Health benefits
What the nutrients in pacific surf, squid loligo actually do for you, grounded in established dietary science.
Excellent Source of Protein
PACIFIC SURF SQUID LOLIGO is an excellent source of lean protein, providing 16g per 100g serving. Protein is crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including this product in meals can contribute to feelings of fullness and help manage appetite. This makes it a suitable option for individuals looking to increase their protein intake without adding significant amounts of fat.
Low in Saturated and Trans Fats
This product is notably low in unhealthy fats, containing 0g of saturated fat and 0g of trans fat per 100g. Diets low in saturated and trans fats are associated with a reduced risk of heart disease and can support overall cardiovascular health. Choosing protein sources like PACIFIC SURF SQUID LOLIGO can be a beneficial strategy for those monitoring their fat intake and aiming for a heart-healthy diet.
Low Sodium Content
PACIFIC SURF SQUID LOLIGO has a low sodium content of 44mg per 100g. Maintaining a diet low in sodium is important for managing blood pressure and reducing the risk of hypertension. This makes the product a good choice for individuals who are monitoring their sodium intake, especially when compared to many other processed seafood options that can be high in sodium.
PACIFIC SURF SQUID LOLIGO scores 55/100 (Decent) on FoodScore, primarily due to its significant protein content, which is a key nutritional highlight for this product.
How to eat it
Squid, including PACIFIC SURF SQUID LOLIGO, is typically consumed as a main protein in various dishes, often pan-fried, grilled, or added to stir-fries and pasta. A common serving size is around 3.5 ounces (100g), providing a substantial protein boost.
Pair with plenty of vegetables and a whole grain like brown rice or quinoa to create a balanced meal.
Consider grilling or baking the squid instead of deep-frying to minimize added fats and calories.
Use PACIFIC SURF SQUID LOLIGO in a light seafood salad with lemon juice and herbs for a refreshing, protein-rich lunch.
Portion control is key; a 3.5-ounce serving is appropriate for most adults as part of a meal.
Things to keep in mind
The ingredient list for PACIFIC SURF SQUID LOLIGO includes several food additives such as trisodium citrate and compound phosphate (including sodium pyrophosphate and sodium hexametaphosphate). These are commonly used in seafood processing for moisture retention and texture improvement. While generally recognized as safe by regulatory bodies, individuals with sensitivities to food additives or those following a diet focused on whole, unprocessed foods may wish to be aware of their presence. The product itself is derived from squid, which is a common allergen for individuals with shellfish allergies. Consumers with known allergies to mollusks should avoid this product. There are no other major cautions regarding specific interactions or populations, beyond general dietary considerations for processed foods.
PACIFIC SURF SQUID LOLIGO scores 55/100 (Decent) on FoodScore. It is a good source of protein and low in saturated fat and sodium. However, it is a processed food (NOVA class 3) due to the inclusion of additives like compound phosphate. It can be part of a healthy diet when consumed in moderation and balanced with whole, unprocessed foods.
How does PACIFIC SURF SQUID LOLIGO compare to generic squid?
Compared to generic, unbranded squid, PACIFIC SURF SQUID LOLIGO has a similar nutritional profile in terms of macros, but it includes added ingredients like trisodium citrate and compound phosphate for processing. Generic squid would typically be unprocessed (NOVA class 1), whereas this product is NOVA class 3. For example, a plain frozen squid from a brand like Gorton's might also contain similar additives, but fresh, raw squid would not.
What is 'compound phosphate' in the ingredient list?
Compound phosphate, which includes sodium pyrophosphate and sodium hexametaphosphate, is a common food additive used in seafood processing. Its primary function is to improve the texture, moisture retention, and shelf life of the squid. These phosphates are generally considered safe for consumption.
What is a recommended serving size for PACIFIC SURF SQUID LOLIGO?
A recommended serving size for PACIFIC SURF SQUID LOLIGO is 3.5 ounces (100g). This portion provides 16g of protein and 90 calories, making it a suitable protein component for a meal without contributing excessive calories or fat. Adjust serving sizes based on individual dietary needs and overall meal composition.
Can PACIFIC SURF SQUID LOLIGO be part of a low-sodium diet?
Yes, PACIFIC SURF SQUID LOLIGO contains only 44mg of sodium per 100g, which is considered very low sodium. This makes it a suitable option for individuals who are monitoring their sodium intake or following a low-sodium diet. It can be a good alternative to other processed seafood products that often contain higher levels of sodium.