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r Squid
(Calamari)
(Octopus)
Nutritional Profile:
Energy value (calories per serving): Moderate
Protein: High
Fat: Low
Saturated fat: Low
Cholesterol: High
Carbohydrates: Low
Fiber: None
Sodium: Moderate
Major vitamin contribution: B vitamins
Major mineral contribution: IronAbout the Nutrients in This Food
Like meat, fish, and poultry, squid and octopus provide high-quality pro-
teins with sufficient amounts of all the essential amino acids. Both have
less saturated fat than meat and small amounts of omega-3 fatty acids,
a group that includes the essential fatty acid linolenic acid, plus eicosa-
pentaenoic acid (EPA) and docosahexaenoic acid (DHA), the primary
unsaturated fatty acids in oils from fish. However, like shellfish, squid and
octopus may be a significant source of cholesterol. The cholesterol content
of squid and octopus can vary from animal to animal; there is no reliable
guide to choosing the one that is lower in cholesterol. As a general rule,
the mantle (body) generally has less cholesterol than the tentacles. Four
ounces of raw squid has 1.6 g total fat (0.4 g saturated fat, 0.1 g monoun-
saturated fat, 0.7 g polyunsaturated fat), 264 mg cholesterol, and 17.7 g
protein. Four ounces of raw octopus has 3.5 g total fat (0.7 g saturated fat,
0.6 g monounsaturated fat, and 0.8 g polyunsaturated fat), 163 mg choles-
terol, and 17 g protein. According to the National Marine Fisheries Service
Northeast Fisheries Laboratories, squid and octopus have approximately
86 mg omega-3s per ounce.