Cooked squid is a highly nutritious seafood, scoring an impressive 83/100, primarily due to its excellent protein content and beneficial micronutrient profile.
Provides 17.94g of protein per 100g serving, contributing significantly to daily needs.
Contains 0.54g of omega-3 fatty acids, which are important for overall health.
Rich in Vitamin B12, supplying 51% of the Daily Value in a 100g portion.
Minimally processed, classified as NOVA 1, indicating a whole food choice.
Sodium content is 306mg per 100g, which is moderate and should be considered for those monitoring intake.
Scores +8 points above the seafood category average (75/100 across 31 foods).
Cooked squid achieves a very good FoodScore of 83 out of 100, reflecting its strong nutritional profile. A major contributor to this high score is its substantial protein content, providing 17.94g per 100g serving, which earns a significant +10 bonus. This makes it an excellent source of this essential macronutrient. Furthermore, squid receives an additional +8 bonus for its richness in key micronutrients, including phosphorus, zinc (1.74mg, 16% DV), riboflavin, and especially Vitamin B12 (51% DV). Its omega-3 fatty acid content of 0.54g also adds a +5 bonus, highlighting its contribution to healthy fats. As a minimally processed whole food, classified as NOVA 1, it gains another +10 bonus, emphasizing its natural state. There are no penalties for saturated fat, added sugar, or trans fat, as these are within healthy limits or absent. To score even higher, squid would need to contain more fiber or a broader range of micronutrients in higher percentages, but its current profile is already very strong.
Health benefits
What the nutrients in squid cooked actually do for you, grounded in established dietary science.
Supports Muscle Health and Recovery
Cooked squid is an excellent source of high-quality protein, providing 17.94g per 100g serving. This protein is complete, meaning it contains all essential amino acids necessary for muscle repair, growth, and maintenance. Dietary guidelines emphasize adequate protein intake for active individuals and older adults to preserve muscle mass and support recovery after physical activity. The Vitamin B12 content (51% DV per 100g) also plays a crucial role in energy metabolism and red blood cell formation, further supporting muscle function and recovery. While protein is vital, it should be part of a balanced diet for optimal muscle health.
Contributes to Brain and Nerve Function
Squid is notably rich in Vitamin B12, offering 51% of the Daily Value in a 100g serving. Vitamin B12 is essential for the proper functioning and development of brain and nerve cells, as well as for the formation of myelin, the protective sheath around nerves. Adequate B12 intake is linked to maintaining cognitive function and preventing neurological issues. Additionally, the omega-3 fatty acids (0.54g per 100g) found in squid are crucial for brain health, supporting cell membrane integrity and potentially influencing mood regulation. Regular consumption can contribute to overall neurological well-being, but a varied diet is key.
Promotes Immune System Health
Cooked squid provides a good amount of zinc, with 1.74mg per 100g, contributing 16% of the Daily Value. Zinc is a vital mineral for immune function, playing a role in the development and function of immune cells. It also acts as an antioxidant, helping to protect cells from damage. While not a primary source of Vitamin C, the combination of zinc and other micronutrients in squid supports the body's natural defenses. Including zinc-rich foods like squid in your diet can help maintain a robust immune system, especially during times of increased vulnerability.
Supports Heart Health
Squid contains omega-3 fatty acids, providing 0.54g per 100g serving. These healthy fats are recognized for their role in supporting cardiovascular health by helping to maintain healthy cholesterol levels and reducing inflammation. The low saturated fat content (1.88g per 100g) further aligns with dietary recommendations for heart-healthy eating. While squid does contain some dietary cholesterol, research indicates that dietary cholesterol has less impact on blood cholesterol levels than saturated and trans fats for most people. Incorporating squid as part of a balanced diet can contribute to a heart-healthy eating pattern.
Cooked squid is a highly nutritious seafood, scoring an impressive 83/100, primarily due to its excellent protein content and beneficial micronutrient profile.
How to eat it
Cooked squid is a versatile seafood that can be incorporated into a variety of dishes in the US diet. It's often enjoyed grilled, fried, or sautéed, and its mild flavor pairs well with many seasonings. A typical serving size of 100g provides a significant amount of protein and beneficial nutrients, making it a nutritious addition to meals. It's a great way to diversify your seafood intake beyond common fish.
For a lighter, healthier preparation, grill or sauté squid with olive oil, garlic, and herbs instead of deep-frying.
Add cooked squid to salads, pasta dishes, or stir-fries to boost protein and micronutrient content.
When purchasing, look for fresh squid with a mild, ocean scent and firm, translucent flesh. Store it properly in the refrigerator and consume within a day or two.
Pair squid with vegetables rich in Vitamin C like bell peppers or tomatoes to enhance iron absorption.
Things to keep in mind
While generally safe for consumption, individuals with shellfish allergies should avoid squid, as it is a mollusk. Some people might experience mild digestive upset if not cooked properly, but this is uncommon. The sodium content of 306mg per 100g should be considered by individuals on sodium-restricted diets, especially when prepared with additional salty ingredients. There are no widely documented significant drug interactions or specific population warnings for squid at normal serving sizes.
Yes, cooked squid is considered very healthy, earning a FoodScore of 83/100. It is a lean source of protein (17.94g per 100g) and rich in essential micronutrients like Vitamin B12 (51% DV) and zinc (16% DV). It also provides beneficial omega-3 fatty acids.
Is cooked squid good for weight loss?
Cooked squid can be a good addition to a weight loss diet. It is high in protein, which promotes satiety and helps reduce overall calorie intake. With 175 calories per 100g, it's a relatively low-calorie, nutrient-dense food that can help you feel full without consuming excessive calories.
Is cooked squid processed?
No, cooked squid is considered a minimally processed food, classified as NOVA 1. This means it is in its natural or near-natural state, with minimal alteration from its original form. It is not an ultra-processed food.
How should I cook squid to maximize its health benefits?
To maximize health benefits, opt for cooking methods that use minimal added fats, such as grilling, baking, or sautéing. Avoid deep-frying, which adds significant calories and unhealthy fats. Quick cooking is also key to maintaining its tender texture and nutrient integrity.
What are some good alternatives to squid?
If you're looking for similar nutritional benefits, other lean seafood options like shrimp, scallops, or certain types of fish (e.g., cod, tilapia) can be good alternatives. They also provide high-quality protein and various micronutrients, though specific nutrient profiles will differ.
Does squid contain a lot of cholesterol?
Squid does contain dietary cholesterol, but current research suggests that dietary cholesterol has a less significant impact on blood cholesterol levels for most people compared to saturated and trans fats. Squid is low in saturated fat (1.88g per 100g), which is more impactful on heart health.
Is cooked squid good for heart health?
Yes, cooked squid can contribute to heart health. It contains omega-3 fatty acids (0.54g per 100g) and is low in saturated fat, both of which are beneficial for cardiovascular well-being. Including it as part of a balanced diet can support a healthy heart.