Squid, along with Salmon and Wuchang Fish, is a nutritious seafood option that offers a range of essential vitamins and minerals. Per 100 grams of edible portion, it contains approximately 59 grams of protein, making it an excellent source of high-quality protein. With only 6.3 grams of fat, it's a lean protein choice that can support a healthy diet.
This food provides 135 calories per 100 grams, making it a moderate-calorie option that can fit well into various meal plans. It also contains 1.2 grams of carbohydrates, which is relatively low, and no dietary fiber, indicating it’s not a significant source of fiber.
In terms of micronutrients, Squid is rich in several important minerals. It contains 89 mg of calcium, 17 mg of magnesium, and 188 mg of phosphorus, all of which contribute to bone health and overall metabolic function. Additionally, it provides 215 mg of potassium, which is beneficial for heart health and maintaining proper fluid balance in the body.
The vitamin content includes 0.02 mg of thiamine (B1), 0.07 mg of riboflavin (B2), and 1.7 mg of niacin (B5), all of which play key roles in energy metabolism. It also contains 0.7 mg of iron, 0.52 mg of vitamin E, and 0.89 mg of zinc, supporting immune function and antioxidant activity.
With 28 micrograms of vitamin A and 11.59 micrograms of selenium, this food contributes to eye health and immune support. It also contains 94 mg of cholesterol, so those watching their cholesterol intake should consume it in moderation.
Overall, Squid is a nutrient-dense food that can be a valuable addition to a balanced diet when consumed as part of a varied and healthy eating plan.
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