Canned squid is a nutrient-dense food option that provides a good balance of protein, healthy fats, and essential minerals. Here's a detailed nutritional breakdown for 100 grams of the edible portion:
- **Calories**: 399 kcal
- **Protein**: 30.7 g
- **Fat**: 26.9 g
- **Carbohydrates**: 8.5 g
- **Dietary Fiber**: 0 g
- **Sodium**: 2310 mg (note: this is quite high, so it’s important to be mindful of sodium intake)
- **Potassium**: 480 mg
- **Phosphorus**: 750 mg
- **Calcium**: 598 mg
- **Magnesium**: 74 mg
- **Iron**: 6.1 mg
- **Zinc**: 2.2 mg
- **Copper**: 0.09 mg
- **Selenium**: 8.69 mcg
In terms of vitamins, canned squid contains:
- **Thiamine (B1)**: 0.04 mg
- **Riboflavin (B2)**: 0.09 mg
- **Niacin (B3)**: 2.3 mg
- **Vitamin E**: 5.56 mg
- **Vitamin C**: 0 mg (no vitamin C present)
- **Vitamin A**: 27 mcg (retinol equivalent)
- **Beta-carotene**: 6.9 mcg
It also contains cholesterol at 162 mg per 100g, which is relatively high. While squid is rich in protein and certain minerals like calcium and potassium, its high sodium content should be considered when including it in your diet. Overall, canned squid can be a valuable source of nutrients, especially for those looking to increase their intake of lean protein and essential minerals.
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