Mollusks, squid, mixed species
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
26
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 18 (67.8%) |
| Fat | 3.5 (13.5%) |
| Carbohydrate | 3.5 (13.4%) |
| Total | 26 (100%) |
Serving: 1 oz, boneless [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 22 (78.6%) |
| Protein | 4.4 (15.6%) |
| Carbohydrate | 0.9 (3.1%) |
| Ash | 0.4 (1.4%) |
| Fat | 0.4 (1.4%) |
| Total | 28 (100%) |
Serving: 1 oz, boneless [28g]
Benefits
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High in protein, with squid providing around 20 grams of protein per 3-ounce serving. The protein in squid is complete and contains all essential amino acids
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A good source of vitamin B12, with a 3-ounce serving providing over 100% of the Daily Value. Vitamin B12 is important for energy production and red blood cell formation
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Low in saturated fat and cholesterol. Three ounces of squid has less than 1 gram of total fat and 55 milligrams of cholesterol
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Contain selenium, copper, vitamin B3, vitamin B6 and phosphorus in varying amounts depending on the type of mollusk. These nutrients support thyroid function, energy production and bone health
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May help support heart health. The omega-3 fatty acids EPA and DHA found in some mollusks and squid can help lower triglyceride levels and reduce inflammation
Risks
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Raw mollusks may contain bacteria like Vibrio vulnificus which can cause severe gastrointestinal illness or wound infections in those with weakened immune systems
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Raw squid may contain traces of histamine and other biogenic amines which can cause scombroid food poisoning characterized by rash, diarrhea, and vomiting
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Eating raw or undercooked seafood increases the risks of parasites like Anisakis that can cause anisakiasis. Symptoms include abdominal pain, nausea, vomiting, diarrhea
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Allergies to specific types of shellfish like shrimp or scallops are possible in sensitive individuals. Reactions may range from mild to potentially life-threatening
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Mercury and other heavy metals can accumulate in the tissues of predatory seafood like squid. Frequent consumption increases risks of toxicity, especially for pregnant women and young children
Additional Information
Mollusks, specifically squid, are a highly nutritious seafood option that offers a range of health benefits. Squid is low in calories and fat, making it a suitable choice for those looking to maintain a healthy weight or manage their calorie intake. Additionally, squid is a good source of several essential nutrients that support overall health.
One primary attribute of squid is its high protein content. Protein is crucial for various bodily functions, including the growth, repair, and maintenance of tissues. Consuming an adequate amount of protein is particularly important for individuals engaged in physical activities, as it aids in muscle development and recovery. Squid is an excellent source of lean protein, making it an ideal food for athletes, bodybuilders, and individuals following a high-protein diet.
Squid also contains essential vitamins and minerals. It is particularly rich in vitamin B12, which is vital for maintaining healthy nerve cells and red blood cells. Vitamin B12 is primarily found in animal-based products, making squid an excellent choice for individuals following a vegetarian or vegan diet. Additionally, squid provides significant amounts of vitamin B6, which supports brain health and helps in the production of neurotransmitters. Other essential vitamins present in squid include vitamin C, vitamin E, vitamin K, and various B vitamins.
Moreover, squid is a good source of minerals such as iron, zinc, copper, and selenium. Iron is essential for oxygen transport throughout the body and plays a crucial role in preventing iron-deficiency anemia. Zinc supports immune function, wound healing, and DNA synthesis, while copper aids in the production of red blood cells and collagen formation. Selenium acts as an antioxidant, protecting cells from damage caused by free radicals.
Despite its numerous nutritional benefits, there are a few risks associated with consuming raw squid. Raw seafood, including squid, may contain harmful bacteria and parasites, such as Vibrio and Anisakis. These microorganisms can cause foodborne illnesses, resulting in symptoms like nausea, vomiting, diarrhea, and abdominal pain. To minimize the risk of foodborne illnesses, it is recommended to cook squid thoroughly before consumption.
Furthermore, individuals with shellfish allergies should exercise caution when consuming squid, as it belongs to the mollusk family. Allergic reactions to mollusks can range from mild symptoms like itching and hives to severe reactions, including difficulty breathing and anaphylaxis. If you have a known shellfish allergy, it is best to avoid consuming squid altogether.
In conclusion, squid, a type of mollusk, offers several nutritional benefits. It is an excellent source of lean protein and contains essential vitamins and minerals, including vitamin B12, vitamin B6, iron, zinc, copper, and selenium. However, consuming raw squid poses the risk of foodborne illnesses, and individuals with shellfish allergies should avoid it. As with any food, moderation and proper cooking techniques are key to enjoying the nutritional benefits of squid while minimizing potential risks.