It is now believed that squid may be one of the greatest untapped sources of protein in the marine environment. If we compare squid to other edible marine life, we see that squid has a larger ratio of edible parts to the whole body. In squid, the edible portion represents 60-80 percent of the weight of the animal, the body being 50 percent and the arms being 30 percent. The edible portion of vertebrate fishes ranges from 20-50 percent, and 20-40 percent for shellfish.

Scientists have found that the proteins contained in squid meat are the same kinds of proteins found in fish meat, and are equal in nutritional value. Squid also contains all eight essential amino acids in nearly proportioned quantities. However, the protein and water in squid can change. Normally, the water content of squid is between 77-80 percent of the body weight, and the protein content between 17-20 percent. But if we catch squid in summer, the squid contains more water and less protein than in autumn.

The distinctive, sweet taste of squid meat is due to the abundant nitrogen present in the protein. The fat content of the meat varies from one to five percent, being particularly high in cholesterol. But since the quantity of fat is so low, the amount of cholesterol present does not constitute a health hazard, even to those who are on a diet. The components of squid meat provide about 85 calories of energy per 100 grams of raw meat.

Squid meat also has higher levels of zinc, manganese and copper than many other types of seafood.

The following table compares the nutritional value of raw, cooked or fried squid. There are about 78.55 grams of water in a fresh squid, which decreases to 64.54 grams when cooked or fried. Only 92 kilocalories are provided in fresh squid, but reaches 173 kilocalories after cooking or frying.

Squid Cuttlefish Octopus

Nutrition facts